Heart Healthy
Crisp Asian pear, snow peas, and red bell pepper contrast with fluffy quinoa in this pecan-studded salad. The simple dressing, with a touch of lemon and toasted sesame oil, makes this an ideal accompaniment for grilled fish or chicken.
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Quinoa and Asian Pear Salad - Delicious Decisions
Crisp Asian pear, snow peas, and red bell pepper contrast with fluffy quinoa in this pecan-studded salad. The simple dressing, with a touch of lemon and toasted sesame oil, makes this an ideal accompaniment for grilled fish or chicken.
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Servings:
6
Ingredients
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1 cup quinoa -
4 oz. snow peas -
1 large Asian pear -
1/4 cup red bell pepper -
1/4 cup pecans -
1 medium green onion -
1 tsp. sesame seeds -
2 Tbsp. lemon juice -
1 Tbsp. olive oil -
1 tsp. sesame oil -
1/4 tsp. salt -
1/4 tsp. pepper
Directions
Tip: Click on step to mark as complete.
-
Prepare the quinoa using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork. Let cool. -
Meanwhile, fill a small saucepan halfway with water. Bring to a boil over high heat. Cook the snow peas for about 45 seconds, or until bright green and tender-crisp. Drain in a colander. Plunge into a bowl of cold water to stop the cooking process. Drain well in a colander. Cut the snow peas into 1/2-inch pieces. -
Stir the snow peas, pear, bell pepper, pecans, green onion, and sesame seeds into the quinoa. -
In a small bowl, whisk together the remaining ingredients. Stir into the quinoa mixture, tossing gently to coat. Let stand for 15 minutes so the flavors blend. Serve at room temperature or cover and refrigerate for 1 hour to serve chilled.
Cooking Tip: To prevent the Asian pear from browning, place the chopped pieces in cold water until you’re ready to use them. If Asian pears aren’t available, you can substitute a sweet eating apple, such as a Gala, or another crisp pear, such as a Bosc.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 198 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 4.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 101 mg | |
| Total Carbohydrate | 26 g | |
| Dietary Fiber | 5 g | |
| Sugars | 6 g | |
| Protein | 5 g | |
Dietary Exchanges
1 fat, 1 1/2 starch
-
Servings:
6
Ingredients
-
1 cup quinoa -
4 oz. snow peas -
1 large Asian pear -
1/4 cup red bell pepper -
1/4 cup pecans -
1 medium green onion -
1 tsp. sesame seeds -
2 Tbsp. lemon juice -
1 Tbsp. olive oil -
1 tsp. sesame oil -
1/4 tsp. salt -
1/4 tsp. pepper
Directions
Tip: Click on step to mark as complete.
-
Prepare the quinoa using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork. Let cool. -
Meanwhile, fill a small saucepan halfway with water. Bring to a boil over high heat. Cook the snow peas for about 45 seconds, or until bright green and tender-crisp. Drain in a colander. Plunge into a bowl of cold water to stop the cooking process. Drain well in a colander. Cut the snow peas into 1/2-inch pieces. -
Stir the snow peas, pear, bell pepper, pecans, green onion, and sesame seeds into the quinoa. -
In a small bowl, whisk together the remaining ingredients. Stir into the quinoa mixture, tossing gently to coat. Let stand for 15 minutes so the flavors blend. Serve at room temperature or cover and refrigerate for 1 hour to serve chilled.
Cooking Tip: To prevent the Asian pear from browning, place the chopped pieces in cold water until you’re ready to use them. If Asian pears aren’t available, you can substitute a sweet eating apple, such as a Gala, or another crisp pear, such as a Bosc.