pears with walnuts and raisins
PREPARATION: 10 MINUTES, COOKING: 10 MINUTES
4 small ripe pears
1/4 cup (50 g) raisins
2 tablespoons (30 ml) chopped walnuts
1/2 teaspoon (2 ml) ground cinnamon
1 tablespoon (15 ml) honey
low-fat plain yogurt, to serve
1 Peel the pears, cut them in half lengthwise and scoop out the cores. Place the pear halves in a shallow, round microwave-safe dish, with the wide ends of the pears touching the side of the dish.
2 Combine the raisins, walnuts and cinnamon in a bowl, and sprinkle evenly over the pears. Mix the honey with 2 teaspoons (10 ml) water and drizzle over the pears.
3 Cover the dish and microwave on medium–high for 8–12 minutes, or until the pears are tender. If you want to cook them in the oven, the pears will take 30–40 minutes in a 375°F (190°C) oven. Serve with the juices from the bottom of the dish drizzled over the pears, and add a dollop or two of yogurt.
Each serving provides
143 calories, 1 g protein, 3 g fat (<1 g saturated fat), 29 g carbohydrate (24 g sugars), 3 g fiber, 6 mg sodium
PEARS make a great energy-boosting snack and are one of the most easily digested fruit. They provide potassium, copper, vitamin C and pectin, a type of soluble fiber, which helps to lower blood cholesterol levels and regulate blood-sugar levels. Eating pears with the skin left on significantly boosts the fiber content, as about half of the fiber is found in the skin.
|pears with walnuts and raisins|