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Quinoa and Asian Pear Salad - Delicious Decisions

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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.

 

Ingredients

Servings  6  

  • 1 cup uncooked quinoa (rinsed, drained)
  • 4 oz. snow peas (trimmed)
  • Asian pear, chopped into 1/2-inch pieces, peeled
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup chopped pecans (dry-roasted)
  • 1 medium green onion (chopped, (green part only))
  • 1 tsp. sesame seeds (dry-roasted)
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. olive oil (extra virgin preferred)
  • 1 tsp. toasted sesame oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the quinoa using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork. Let cool.
  2. 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.
  3. Stir the snow peas, pear, bell pepper, pecans, green onion, and sesame seeds into the quinoa.
  4. 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

Quinoa and Asian Pear Salad - Delicious Decisions
CaloriesCalories
198 Per Serving
ProteinProtein
5g Per Serving
FiberFiber
5g Per Serving

Nutrition 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

This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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.

 

Nutrition Facts

Quinoa and Asian Pear Salad - Delicious Decisions
CaloriesCalories
198 Per Serving
ProteinProtein
5g Per Serving
FiberFiber
5g Per Serving
×
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

Ingredients

Servings  6  

  • 1 cup uncooked quinoa (rinsed, drained)
  • 4 oz. snow peas (trimmed)
  • Asian pear, chopped into 1/2-inch pieces, peeled
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup chopped pecans (dry-roasted)
  • 1 medium green onion (chopped, (green part only))
  • 1 tsp. sesame seeds (dry-roasted)
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. olive oil (extra virgin preferred)
  • 1 tsp. toasted sesame oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the quinoa using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork. Let cool.
  2. 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.
  3. Stir the snow peas, pear, bell pepper, pecans, green onion, and sesame seeds into the quinoa.
  4. 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.


 

 
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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