Holiday parties serve up rich meals, drinks and sweets that in the end may leave us longing for a lower calorie option.
Reach instead for a filling grain dish such as quinoa, topped with a hint of sweetness.
Quinoa is a perfect whole grain choice because it contains twice the amount fiber as most other grains and it’s rich in protein, iron and magnesium, says Katie Rankell, a registered dietitian with the UCI Health Weight Management Program. Also, pears surpass almost all fruit in their extremely high fiber content and they contain a high amount of Vitamin C.
Rankell suggests the following recipe for a boost in protein and fiber.
Pear and Quinoa Salad
Servings: 4
Ingredients
Dressing
- 1/3 cup balsamic vinegar
- 1 tablespoon extra virgin olive oil
Salad
- 2 cups cooked quinoa (red provides more color)
- 2 cups chopped pear
- 2 stalks celery, chopped
- 1/4 cup golden raisins
- 1/4 cup sliced almonds
- Four romaine lettuce leaves
Directions
Combine all ingredients and mound onto lettuce leaves. Serve at room temperature or chilled, and enjoy.
Nutritional information
- 258 calories
- 45 g carbohydrates
- 6 g protein
- 4 g fiber
- 161 mg sodium
- 7g fat (no saturated fat, trans fat, or cholesterol)
- 7 g dietary fiber
- 17 g sugars
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