The classy dried plum (prune) is tasty and healthy.

For a food that has so many benefits and uses, it’s surprising that today prunes often masquerade as a different food: fat.

Smart chefs are using them as a fat substitute in many dishes, especially in baked goods where they cut fat by as much as 90 percent.  At the same time, they succeed in preserving the taste and texture that usually come from fat.

Here’s how you made the fat substitute. Put about 25 pitted prunes in the blender, add 6 tablespoons of water, and puree.  Replace 1 teaspoon of fat with an equal amount of prune puree.  If you make the same baked goods all the time, experiment until you get the taste and texture that you want.  Any leftover puree will keep for several weeks covered in the refrigerator.

The prune’s best-known use is as a home remedy for constipation.  It certainly is that since it has three different ingredients that work on that problem.

Just as with other fruits, dried plums contain generous amounts of vitamins, minerals, and other healthful compounds.  They are loaded with beta-carotene and antioxidants like vitamin C and E.  And they include generous amounts of potassium, which is important for blood pressure control, according to the Doctors Book of Food Remedies (Rodale).

Baked Chicken with Prunes

Coat a baking dish with no-stick spray.  Arrange 1 lb. skinless boneless chicken breast in a single layer.

In a bowl combine ¼ C. red wine and 16 pitted prunes.  Microwave on high for 1 minute.  Pour over the chicken and sprinkle with 1 t minced fresh rosemary.  Bake 30 minutes at 350 degrees.  Salt, pepper, stir and serve.