Joanne Nijhuis MSc, RD - Springwater News

CARMELIZED ONION & APPLE TART – SIMPLE, RUSTIC, SAVOURY & SWEET

As the autumn breeze starts rattling the windowpanes, our kitchens naturally call out for something warm and comforting. While sweet apple pies usually dominate this time of year, there is a savoury side to the seasonal harvest that deserves a chance to shine. This gorgeous onion and apple tart delivers all the decadence of an artisanal offering, but with a healthy modern upgrade. By swapping out store-bought phyllo for traditional puff pastry, this recipe is both nutritious and delish. The kids will love the flaky crunch of the pastry base, while the adults will appreciate the deep, complex layers of slow-cooked caramelized onions paired with thinly sliced apples. Because it uses simple, wholesome kitchen staples, you can easily throw it together using whatever crisp apples are rolling around in your fruit bowl. Serve it warm alongside a steaming cup of coffee or a glass of wine, and watch your friends or family crowd around the kitchen island for a second slice.

Did You Know?

Choosing phyllo pastry over traditional puff pastry for this tart dramatically slashes both the fat and calories. Puff pastry relies on dense layers of solid butter laminated into the dough, which means a single serving can quickly pack on the saturated fat. Phyllo, on the other hand, consists of paper-thin sheets that are naturally fat-free. Because this recipe uses a light mist of olive oil spray between the layers instead of blocks of butter, you get a delicately and satisfying crust with only a fraction of the calories.

INGREDIENTS (6 Servings)

Filling:

3 medium white onions, thinly sliced
1 Tablespoon (15 ml) olive oil
2 medium tart-sweet apples (Honeycrisp or Gala), cored and thinly sliced
½ teaspoon (2.5 ml) dried thyme
½ teaspoon (2.5 ml) salt
¼ teaspoon (1.25 ml) black pepper
¼ cup (60 ml) plain Greek yogurt or light cream cheese

Pastry Base:

6 sheets phyllo pastry sheets, thawed
Olive oil cooking spray or 2 Tablespoons (30 ml) olive oil

INSTRUCTIONS

Preheat your oven to 400F (200 C).
Heat 1 Tablespoon (15 ml) olive oil in a large non-stick frying pan over medium-low heat. Add the sliced onion and cook, stirring occasionally for 10-15 minutes until soft and golden brown.
Add the sliced apples, thyme, salt, and black pepper. Cook for another 3-5 minutes until the apples are slightly soft, but are not falling apart. Set aside to cool while you prepare your dough.
Line a large baking sheet or tray with parchment paper.
Lay down your first sheet of phyllo dough on the parchment paper. Spray it lightly with the cooking spray or brush a small amount of olive oil on it. Put the next sheet of phyllo on top and spray or brush with the olive oil. Continue this process until all 6 sheets are stacked and coated thinly in oil.
Gently spread the Greek yogurt or light cream cheese across the centre of the phyllo sheets, leaving about a 2-inch (5 cm) border around the outside edge.
Spread your caramelized onion and apple over the yogurt or cream cheese in a design to your liking.
To form a border, fold the exposed outer sections of the phyllo dough over the edges of the filling, gently pinching and pleating to form a rustic crust. Spray or brush the crust with the oil to keep it in place and prevent it from drying out.
Bake in the preheated oven for 15 to 20 minutes until the phyllo pastry edges turn crisp and golden brown.
Allow the tart to cool for 5 minutes before slicing into 6 portions.

ENJOY!

Range of values per serving calculated using cooking spray or olive oil, light cream cheese or Greek yogurt.

Joanne Nijhuis, MSc, RD is a Consulting, Media and Culinary Registered Dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne is currently working on her first cookbook. For more information, email Joanne at jo.knows.nutrition@outlook.com.

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