The calories in shredded coconut may seem on the high side, but it does have nutritional benefits. In fact, shredded coconut contains a vast amount of vitamins and minerals, including 10 percent of the Daily Recommended Value for iron and 4 percent for vitmain C. Coconut also contains an assortment of B vitamins. The calorie count for 1-cup of shredded coconut is 283. There are 16 tablespoons in a cup so if you opt to add the tablespoon of shredded coconut in this recipe, you're only adding about 17-1/2 calories.

Ingredients:
1 can (20 ounces) unsweetened pineapple tidbits
1/4 cup packed brown sugar
1/2 teaspoon grated orange peel
2 medium orange
2 medium apples, not peeled and diced
1 tablespoon shredded coconut (optional)

Directions:
Drain pineapple, reserving 1/4 cup juice in a saucepan; set pineapple aside.

Add brown sugar and orange peel to the juice; heat until sugar dissolves.

Peel and section oranges into a large bowl; add the apples and pineapple. Add pineapple juice mixture and stir gently. Chill.

Just before serving, sprinkle with coconut if desired. Recipe serves six.

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