Recipe: Poached pears

Dietitian's tip: Poaching involves gently simmering ingredients in water or a flavorful liquid such as broth, vinegar or juice until they're cooked through and tender. In this recipe, pears are simmered in orange and apple juice. The pears retain their shape, making this an elegant complement to any meal.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low sodium = no more than 140 mg of sodium per serving

Low fat = no more than 3 g of fat per serving

SERVES 4

Ingredients

1 cup orange juice
1/4 cup apple juice
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
4 whole pears
1/2 cup fresh raspberries
2 tablespoons orange zest

Directions

In a small bowl, combine the juices, cinnamon and nutmeg. Stir to mix evenly.

Peel the pears and leave the stems. Remove the core from the bottom of the pear. Place in a shallow pan. Add the juice mixture to the pan and set over medium heat. Simmer for about 30 minutes, turning pears frequently. Don't boil.

Transfer the pears to individual serving plates. Garnish with raspberries and orange zest and serve immediately.