Pears are one of the most popular fruits worldwide – and for good reason! Low in calories and boasting a skin rich in phytonutrients, this sweet and juicy fruit is as tasty as it is good for you. From a savory addition to grilled meats and salads to a sweet and syrupy dessert, pears are a versatile fruit that is in season just in time for the autumn months.
Pear Quesadillas
Serves 4
This fruity spin on a traditional quesadilla combines sweet pears with rich cheeses for a one-of-a-kind lunch or snack.
Ingredients:
1 cup pear cubes
4 medium whole wheat tortillas
1 cup grated cheese of choice
½ cup finely chopped green or red bell peppers
2 tablespoons minced onion
Directions: Heat a pan over medium heat. Lay out two tortillas on a plate. Place ¼ cup of cheese on each tortilla. Add equal amounts of pears, peppers, and onions to the tortillas. Add the remaining cheese, evenly, to both tortillas and top with the 2 remaining tortillas. Place one quesadilla onto a heated pan. Cook for 2 to 4 minutes, flip, and cook for another 2 to 4 minutes. Cook until both sides are golden brown. Repeat cooking directions for the second quesadilla. Cut each quesadilla into 4 pieces and serve.
Nutrition Facts (per serving):
Calories—250 / Total Fat—8g / Saturated Fat—4g / Sodium—400mg / Carbohydrate—31g / Dietary Fiber—4g / Sugar—8g / Protein— 11g
From Nutrition World nutritionw.com
Green Tea Spiced Pears
Serves 6
This zesty dish packs in pears and raisins for a healthy, vitamin-rich dessert option.
Ingredients:
6 Bartlett pears
⅓ cup sugar
½ cup golden raisins
½ cup Publix Deli green tea with
ginseng & honey
1 teaspoon ginger spice paste
⅓ teaspoon cinnamon
1 tablespoon cornstarch
Directions: Peel pears and remove core; cut pears into small cubes. Combine remaining ingredients in medium saucepan on medium heat and bring to a simmer. Cook for 5 to 6 minutes or until sugar dissolves and mixture thickens slightly. Stir in pears and cornstarch. Cook and stir 4 to 5 more minutes or until tender and sauce has thickened. Serve warm.
Nutrition Facts (per serving):
Calories—200 / Total Fat—0g / Saturated Fat—0g / Sodium—5mg / Carbohydrate—51g / Dietary Fiber—6g / Sugar—40g / Protein—1g
From Publix publix.com
Baked Chicken with Spinach, Pears, & Blue Cheese
Serves 4
The fall flavor combination of pears and blue cheese brings a seasonal element to an otherwise simple chicken dish.
Ingredients:
2 ripe Anjou pears, peeled, cored and cut into 1/2-inch-thick slices
4 boneless, skinless chicken breasts
sea salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
½ cup diced red onion
4 cups (1 large bunch) loosely packed spinach (not baby), washed, dried, stems removed
2 tablespoons apple cider vinegar
2 tablespoons chopped fresh parsley
¾ cup blue cheese crumbles
Directions:
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes on each side until lightly golden. Place pan in oven and bake until chicken is cooked through (about 15 minutes). While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter. Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Nutrition Facts (per serving):
Calories—380 / Total Fat—22g / Saturated Fat—27g / Sodium—640mg / Carbohydrate—14g / Dietary Fiber—4g / Sugar—6g / Protein—34g
From Whole Foods wholefoodsmarket.com
Pear, Gorgonzola, & Beet salad
Serves 8
Earthy beets and juicy pears come together to create a mixed green salad that is flavorful and filling.
Ingredients:
4 cups pear, thinly sliced
2 beets
4 ounces Gorgonzola cheese, crumbled
1 tablespoon lemon juice
¼ cup extra-virgin olive oil
¼ cup balsamic vinegar
¼ teaspoon salt
¼ teaspoon black pepper
2 teaspoons Dijon mustard
1 large shallot, chopped
5 ounces mixed salad greens
Directions: Preheat an oven to 350°F. Peel and wash the beets. Leave the beets wet and wrap each in a separate piece of foil. Place the beets on a baking sheet and bake for 90 minutes or until tender. When cooled, unwrap the beets and cut them into small pieces. Mix the sliced pears with lemon juice in a bowl. Refrigerate the mixture for 1 hour. Place the beets and Gorgonzola into 2 separate bowls. Refrigerate for 1 hour. Whisk together a vinaigrette with olive oil, balsamic vinegar, salt, ground pepper, Dijon mustard, and chopped shallot in a bowl. Put mixed greens in a large serving bowl. Add the pears, beets, and cheese on top of the greens. Drizzle with vinaigrette and toss.
Nutrition Facts (per serving):
Calories—180 / Total Fat—12g / Saturated Fat—4g / Sodium—84mg / Carbohydrate—17g / Dietary Fiber—3g / Sugar –11g / Protein —4g
From Nutrition World nutritionw.com