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.
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
Calories 145 Monounsaturated fat 0 g
Protein 1 g Cholesterol 0 mg
Carbohydrate 36 g Sodium 0 mg
Total fat 0 g Fiber 5 g
Saturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
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Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
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DASH EATING PLAN SERVINGS
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http://www.mayoclinic.com/health/hea...ecipes/NU00421
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