Apples are a very versatile fruit. They can add a great crunch to something, or a sweet and tart taste. ONIE Project has some healpful apple facts on how to pick the right ones out and a tasty Sweet & Sour Chicken bowl recipe.

1. Enjoy unpeeled apples to get the most nutritious
bang for your buck. About 1/3 of the fiber is in the
peel!
June - September
Choose apples that are firm to the touch. Avoid
apples with bruises.
In Season
How to Select
How to Store
Helpful Tips
APPLES
www.onieproject.org
Apples will stay fresh on the counter up to 1-2
weeks or can be stored in the fridge up to 1
month.
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
Enjoy unpeeled apples to get the most nutritious
bang for your buck. About 1/3 of the fiber is in the
peel!
June - September
Choose apples that are firm to the touch. Avoid
apples with bruises.
In Season
How to Select
How to Store
Helpful Tips
APPLES
www.onieproject.org
Apples will stay fresh on the counter up to 1-2
weeks or can be stored in the fridge up to 1
month.
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.

2. 1. In a large skillet, heat 1 Tbsp oil over
medium. Add chicken & cook 5-7 minutes
or until cooked throughout, stirring
ocasionally.
2. Meanwhile, in a small bowl, whisk together
preserves, 2 Tbsp oil & vinegar. Set aside.
3. In a large bowl, combine cooked chicken,
coleslaw veggie mix & peas. Mix well.
4. Add apple just before serving to
prevent browning. Stir in sauce & serve
immediately!
• 3 Tbsp olive oil, divided
• 1 lb boneless, skinless
chicken breast, diced
• 4 cups shredded coleslaw
veggie mix
• 1 (8 oz) bag fresh snap
peas, trimmed
• 1/4 cup no-added-sugar strawberry
preserves
• 4 tsp cider vinegar
• 1 small red apple, cored & diced
(leave peel on for extra fiber)
Recipe: Sweet & Sour Chicken Bowl
Nutrition Facts
Serving size: 1/4th
recipe (292g)
Servings Per Recipe 4
Amount Per Serving
Calories 260
Total Fat 9g
Saturated Fat 1.5g
Trans Fats 0g
Cholesterol 60mg
Sodium 150mg
Total Carbohydrate 18g
Dietary Fiber 4g
Sugars 15g
Protein 23g
Vitamin A 25% Vitamin C 4%
Calcium 90% Iron 10%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 80
15%
8%
20%
8%
6%
15%
Ingredients:
Preparation:
4Servings:
Est. Time: 20 min
1. In a large skillet, heat 1 Tbsp oil over
medium. Add chicken & cook 5-7 minutes
or until cooked throughout, stirring
ocasionally.
2. Meanwhile, in a small bowl, whisk together
preserves, 2 Tbsp oil & vinegar. Set aside.
3. In a large bowl, combine cooked chicken,
coleslaw veggie mix & peas. Mix well.
4. Add apple just before serving to
prevent browning. Stir in sauce & serve
immediately!
• 3 Tbsp olive oil, divided
• 1 lb boneless, skinless
chicken breast, diced
• 4 cups shredded coleslaw
veggie mix
• 1 (8 oz) bag fresh snap
peas, trimmed
• 1/4 cup no-added-sugar strawberry
preserves
• 4 tsp cider vinegar
• 1 small red apple, cored & diced
(leave peel on for extra fiber)
Recipe: Sweet & Sour Chicken Bowl
Nutrition Facts
Serving size: 1/4th
recipe (292g)
Servings Per Recipe 4
Amount Per Serving
Calories 260
Total Fat 9g
Saturated Fat 1.5g
Trans Fats 0g
Cholesterol 60mg
Sodium 150mg
Total Carbohydrate 18g
Dietary Fiber 4g
Sugars 15g
Protein 23g
Vitamin A 25% Vitamin C 4%
Calcium 90% Iron 10%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 80
15%
8%
20%
8%
6%
15%
Ingredients:
Preparation:
4Servings:
Est. Time: 20 min