Healthy Recipe:

Recipe: Poached pears




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Recipe: Poached pears

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/NU00421
  • 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
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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.

By Mayo Clinic staff
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.

Nutritional analysis per serving

Serving size: 1 pear
Calories145 Sodium0 mg
Total fat0 g Total carbohydrate36 g
Saturated fat0 g Dietary fiber5 g
Monounsaturated fat0 g Protein1 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00421 Aug. 1, 2008

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