green tea halibut with baby spinach
pineapple and ginger mahi mahi
salmon with lemon-watercress sauce
honeyed salmon with spiced honeydew salsa
chicken and vegetables with thyme-scented broth
Poaching is a simple way to prepare meals, especially delicate foods like fish and eggs. Poaching brings water or a flavorful poaching liquid, such as wine, broth, fruit juice, or tea, to a boil and then gently simmers the food until done, which helps retain the food’s shape and moisture. Although the liquid does come to a boil at first, poaching shouldn’t be confused with cooking by boiling. Poached food is cooked more slowly, and the liquid often becomes a tasty base for a sauce, which means you retain all the food’s vitamins and minerals.
Tired of the same old chicken dishes? Poaching is a great cooking method for infusing chicken breasts with tons of flavor while keeping them moist and tender. Try Lemon Chicken with Dill Sauce. Need to add more fruit to your diet? Try poaching it, as in Vanilla-Infused Pears, in which the fruit simmers in white wine made fragrant with orange zest, cinnamon, and vanilla.
Another benefit for busy home cooks is that poaching is fast and doesn’t require much hands-on time, as the food is moved very little in the pan. You don’t need much more than a pot with a lid and healthy ingredients to put a nutritious poached meal on the table.
HERE’S HOW THIS TECHNIQUE WORKS:
1. Use a pan that is just large enough to contain the food you want to cook but deep enough to add the amount of liquid needed. Add herbs, aromatics, and spices, such as garlic, onions, cinnamon sticks, fresh ginger, citrus peels, bay leaves, cardamom pods, peppercorns, or whole cloves.
2. Next, barely SUBMERGE the food in the simmering liquid, and cook it with a cover. Larger foods, such as whole fish, should be added to the pan in the beginning and heated along with the liquid. Smaller foods, such as fish fillets, eggs, and chicken breasts, should be added after the liquid is hot.
3. After the food is cooked, REMOVE it from the pan (a slotted spoon or spatula works best). Serve it with the broth or reduce the remaining liquid (decrease the volume by boiling the liquid rapidly) to make a flavorful sauce.
TO POACH:
To cook food gently immersed in simmering liquid.
Tools & Equipment Needed: Skillet or Dutch oven with lid, saucepan with lid, slotted spoon or spatula, kitchen timer
TIPS:
• Keep a close eye on the poaching liquid, which should never reach a boil after the food has been added. It’s a good idea to keep the lid ajar (especially if you don’t have glass pot lids) so you can watch that the liquid isn’t boiling. If you don’t have a lid, use a round piece of cooking parchment cut to fit the pot. The parchment will trap some steam but let enough out so the water doesn’t boil.
• Although you can use water as the liquid, you can also use 100 percent fruit juice, tea, wine, or fat-free, low-sodium broth to infuse the food with flavor. An acid, such as vinegar, wine, or lemon juice, can be added to the poaching liquid to help firm up the proteins in the food.
• It’s key to use uniform-size pieces so that everything cooks evenly at the same time.
• A constant simmer is not always easy to regulate, especially on a gas stovetop, so our recipes don’t state at what temperature to simmer. Even at the lowest setting on some stovetops, the heat may be too intense, which will cause the liquid to boil. When simmering, a small bubble should break through the surface of the liquid every second or two. If more bubbles rise to the surface, then lower the heat or use a burner plate, sometimes called a simmer plate, to diffuse the heat.
BEST FOODS FOR POACHING
Seafood: The moist, gentle heat is perfect for whole fish and fillets; try Citrus Tea Tilapia and Pineapple and Ginger Mahi Mahi.
Poultry: Poaching keeps whole chickens and chicken breasts from drying out, as in Chicken and Vegetables with Thyme-Scented Broth.
Vegetarian Protein: Poached eggs are a classic and can be used in a variety of dishes, including Cheesy Open-Face Egg Sandwiches.
Fruit: Poached fruit makes a delicious, elegant dessert. Try stone fruits such as peaches, nectarines, pears, apricots, and cherries, as well as figs, pineapples, and plums, as in Cardamom-Orange Plums.
The lively flavors of Thailand permeate this rich-tasting entrée, which contains Thai curry paste and a liberal dose of lime. Serve it with a green vegetable such as baby bok choy and brown rice or brown rice noodles.
SERVES 4 | 3 ounces fish and 1 cup broth per serving
4 cups fat-free, low-sodium chicken broth and 1 cup fat-free, low-sodium chicken broth (if needed), divided use
1 tablespoon grated lime zest
3 tablespoons fresh lime juice
1 tablespoon Thai green curry paste
1 tablespoon canola or corn oil
2 medium shallots, minced
1 medium garlic clove, minced
4 cod fillets (about 4 ounces each), rinsed and patted dry
2 medium green onions, thinly sliced diagonally
1 tablespoon minced fresh cilantro or ¼ cup basil chiffonade (Thai basil preferred)
1 medium lime, cut into 4 wedges
In a medium bowl, whisk together 4 cups broth, the lime zest, lime juice, and curry paste.
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the broth mixture. Reduce the heat to medium. Cook, covered, until just boiling.
Gently place the fish in the broth mixture. If necessary, pour in enough of the remaining 1 cup broth to barely cover the fish. Reduce the heat and simmer, partially covered, for 7 minutes, or until the fish flakes easily when tested with a fork.
Transfer the fish to serving bowls. Ladle the broth over the fish. Sprinkle with the green onions and cilantro. Serve with the lime wedges.
per serving
calories 146
total fat 4.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 2.5 g
cholesterol 43 mg
sodium 208 mg
carbohydrates 5 g
fiber 1 g
sugars 1 g
protein 21 g
dietary exchanges: ½ other carbohydrate, 3 lean meat
Adding green tea to the poaching liquid enhances the Asian flavors that infuse this dish. Topping the raw spinach with the hot fish and the tea mixture cooks it just enough, right in the bowl.
SERVES 4 | 3 ounces fish, 1 cup spinach, and ½ cup broth per serving
2 cups water
1 tablespoon soy sauce (lowest sodium available)
1 teaspoon minced peeled gingerroot
1 teaspoon toasted sesame oil
1 medium garlic clove, minced
⅛ teaspoon pepper
1 single-serving bag of green tea (with a tag preferred)
4 halibut fillets (about 4 ounces each), about 1 inch thick, rinsed and patted dry
4 cups loosely packed baby spinach
2 medium green onions, thinly sliced
2 teaspoons sesame seeds, dry-roasted
In a shallow saucepan, stir together the water, soy sauce, gingerroot, sesame oil, garlic, and pepper. Add the tea bag, letting the tag hang over the side of the pan. Bring to a simmer over medium-high heat. Reduce the heat and simmer for 5 minutes, or until the tea bag has steeped. Discard the tea bag. Increase the heat to medium. Cook, covered, until just boiling.
Gently place the fish in the tea mixture. If necessary, pour in enough hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 10 to 11 minutes, or until the fish flakes easily when tested with a fork.
Put the spinach in serving bowls. Place the fish on the spinach. Sprinkle with the green onions. Ladle the broth over all. Sprinkle with the sesame seeds.
per serving
calories 161
total fat 5.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 2.0 g
monounsaturated fat 1.5 g
cholesterol 36 mg
sodium 189 mg
carbohydrates 3 g
fiber 1 g
sugars 1 g
protein 25 g
dietary exchanges: 3 lean meat
A versatile and mildly flavored fish known by its Hawaiian name, mahi mahi is a natural with the tropical Asian flavors of pineapple and ginger. Serve this with brown rice or soba noodles to soak up the fruity broth.
SERVES 4 | 3 ounces fish and 1 cup pineapple mixture per serving
1 tablespoon canola or corn oil
2 medium carrots, thinly sliced diagonally
1 medium red bell pepper, thinly sliced
2 medium garlic cloves, minced
2 cups fat-free, low-sodium chicken broth and 1 cup fat-free, low-
sodium chicken broth (if needed), divided use
1 tablespoon grated peeled gingerroot
4 cups chopped pineapple (1-inch pieces)
4 mahi mahi fillets (about 4 ounces each), rinsed and patted dry
¼ cup chopped fresh cilantro
3 medium green onions, thinly sliced diagonally (green parts only)
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrots, bell pepper, and garlic for 2 to 3 minutes, or until the carrots and bell pepper are tender-crisp, stirring frequently. Stir in 2 cups broth and the gingerroot. Reduce the heat to medium. Cook, covered, until just boiling.
Stir in the pineapple. Gently place the fish in the broth mixture. If necessary, pour in enough of the remaining 1 cup broth to barely cover the fish. Reduce the heat and simmer, partially covered, for 5 to 7 minutes, or until the fish flakes easily when tested with a fork.
Transfer the fish to serving bowls. Ladle the broth mixture over the fish. Sprinkle with the cilantro and green onions.
per serving
calories 252
total fat 4.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.5 g
cholesterol 83 mg
sodium 177 mg
carbohydrates 29 g
fiber 5 g
sugars 21 g
protein 24 g
dietary exchanges: 1½ fruit, 1 vegetable, 3 lean meat
Traditionally served cold, this showy salmon dish is equally inviting when warm.
SERVES 4 | 3 ounces fish and 2 tablespoons sauce per serving
¼ cup fat-free plain Greek yogurt
¼ cup light mayonnaise
2 tablespoons finely chopped watercress or parsley
1 tablespoon thinly sliced green onions or chives
1 tablespoon grated lemon zest
Pinch of pepper (white preferred)
2 medium ribs of celery, sliced
1 medium onion, sliced
1 medium carrot, sliced
2 slices lemon, about ¼ inch thick
1 medium dried bay leaf
3 black peppercorns
1¾ cups fat-free, low-sodium chicken broth
1 cup dry white wine (regular or nonalcoholic)
1 1-pound skinless salmon fillet, about 1 inch thick, rinsed and patted dry
¼ teaspoon paprika
In a small bowl, stir together the yogurt, mayonnaise, watercress, green onions, lemon zest, and pepper. Cover and refrigerate.
Put the celery, onion, carrot, lemon slices, bay leaf, and peppercorns in a large skillet. Pour in the broth and wine. Cook, covered, over medium-high heat until just boiling.
Gently place the fish in the broth mixture. If necessary, pour in enough hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 8 to 12 minutes, or until the fish is the desired doneness. Using a slotted spatula, transfer the fish to a plate. Pat the fish dry with paper towels. Discard the liquid.
Serve the fish warm or wrap it in plastic wrap or aluminum foil and refrigerate for 3 to 24 hours to serve chilled. Just before serving, cut the fish into four pieces. Sprinkle with the paprika. Serve the sauce on the side.
per serving
calories 216
total fat 8.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 3.5 g
monounsaturated fat 2.5 g
cholesterol 58 mg
sodium 236 mg
carbohydrates 3 g
fiber 0 g
sugars 1 g
protein 26 g
dietary exchanges: 3 lean meat
COOK’S TIP: If you prefer, you can substitute redfish, sea bass, or monkfish fillets for the salmon.
The beauty of poaching fish is that the fish stays moist and delicate. Honey and lime juice give this poaching liquid a sweet-and-sour taste.
SERVES 4 | 3 ounces fish and ⅓ cup salsa per serving
SALSA
1½ tablespoons honey
1 teaspoon grated lime zest
1 teaspoon fresh lime juice
⅛ to ¼ teaspoon crushed red pepper flakes
1 cup chopped honeydew melon
⅓ cup finely chopped red bell pepper
¼ cup sliced green onions
1 tablespoon chopped fresh cilantro
2 cups water
¼ cup sliced green onions (white and light green parts)
3 tablespoons fresh lime juice
2 tablespoons honey
4 salmon fillets (about 4 ounces each), rinsed and patted dry
In a medium bowl, stir together 1½ tablespoons honey, 1 teaspoon lime juice, and the red pepper flakes. Gently stir in the remaining salsa ingredients, including the lime zest. Set aside.
In a medium skillet, stir together the water and the remaining ¼ cup green onions, 3 tablespoons lime juice, and 2 tablespoons honey. Cook, covered, over medium-high heat until just boiling.
Gently place the fish in the poaching liquid. If necessary, pour in enough hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 6 to 8 minutes, or until the fish is the desired doneness. Using a slotted spatula, transfer to serving plates. Discard the poaching liquid. Serve the fish with the salsa.
per serving
calories 194
total fat 5.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 1.5 g
cholesterol 53 mg
sodium 98 mg
carbohydrates 12 g
fiber 1 g
sugars 11 g
protein 24 g
dietary exchanges: ½ fruit, ½ other carbohydrate, 3 lean meat
This sweet and savory fish dish gets a triple dose of citrus from fresh orange zest and juice, as well as citrus-flavored tea. Serve with steamed veggies, such as Walnut-Orange Broccoli.
SERVES 4 | 3 ounces fish and 2 tablespoons sauce per serving
4 single-serving bags of citrus tea
3 cups hot water, 1 cup hot water (if needed), and 1 tablespoon water, divided use
1 tablespoon light or dark brown sugar
1 tablespoon canola or corn oil
2 medium shallots, chopped
2 medium garlic cloves, minced
2 tablespoons grated orange zest
⅓ to ½ cup fresh orange juice
¼ teaspoon pepper (freshly ground preferred)
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
1 tablespoon cornstarch
1 tablespoon minced fresh parsley
1 medium lemon, cut into 4 wedges
Put the tea bags in a 4-cup glass measuring cup. Pour in 3 cups hot water. Steep, covered, for 4 to 5 minutes. Discard the tea bags. Stir in the brown sugar.
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the shallots and garlic for 2 to 3 minutes, or until soft, stirring frequently. Stir in the tea mixture, orange zest, orange juice, and pepper. Reduce the heat to medium. Cook, covered, until just boiling.
Gently place the fish in the tea mixture. If necessary, pour in enough of the 1 cup hot water to barely cover the fish. Reduce the heat and simmer, partially covered, for 4 to 5 minutes, or until the fish flakes easily when tested with a fork.
Without turning off the heat, transfer the fish to plates. Cover the fish loosely with aluminum foil to keep warm.
Put the cornstarch in a small bowl. Add the remaining 1 tablespoon water, stirring to dissolve. Gradually add to the sauce, whisking until it begins to thicken. Bring just to a boil. Reduce the heat and simmer for 3 to 5 minutes, whisking frequently.
Spoon the sauce over the fish. Sprinkle with the parsley. Serve with the lemon wedges.
per serving
calories 181
total fat 5.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 3.0 g
cholesterol 57 mg
sodium 69 mg
carbohydrates 10 g
fiber 1 g
sugars 5 g
protein 23 g
dietary exchanges: ½ other carbohydrate, 3 lean meat
COOK’S TIP: Flounder, red snapper, or other types of flaky white fish may be substituted for the tilapia.
Whether you are a novice or an experienced cook, you’ll love the simplicity of this vibrantly flavored dish. Serve it with brown rice or farro, along with your favorite vegetable. Or serve the moist and tender chicken over a salad of dark, leafy greens.
SERVES 4 | 3 ounces chicken and 2 tablespoons sauce per serving
1½ cups fat-free, low-sodium chicken broth
½ cup dry white wine (regular or nonalcoholic)
1 small lemon, thinly sliced
1 teaspoon dill seeds
1 teaspoon dried oregano, crumbled
⅛ teaspoon pepper (freshly ground preferred)
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to ¾-inch thickness
SAUCE
½ cup fat-free plain Greek yogurt
2 teaspoons chopped fresh dillweed
½ teaspoon grated lemon zest
1 teaspoon fresh lemon juice
⅛ teaspoon pepper (freshly ground preferred)
1 medium lemon, thinly sliced
4 sprigs of fresh dillweed (stems trimmed to the feathery tops)
In a large, shallow saucepan, stir together the broth, wine, lemon slices, dill seeds, oregano, and pepper. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes.
Place the chicken in the broth mixture. If necessary, add enough hot water to barely cover the chicken. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, partially covered, for 8 minutes, or until the chicken is no longer pink in the center.
Meanwhile, in a small bowl, whisk together the sauce ingredients.
Using a slotted spoon or spatula, transfer the cooked chicken to a cutting board. Discard the poaching liquid. Cut the chicken diagonally across the grain into thick slices. Transfer to plates. Spoon the sauce over the chicken. Garnish with the remaining lemon slices and sprigs of dillweed.
per serving
calories 149
total fat 3.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 73 mg
sodium 165 mg
carbohydrates 1 g
fiber 0 g
sugars 1 g
protein 27 g
dietary exchanges: 3½ lean meat
COOK’S TIP: The sauce can be prepared up to three days in advance. Cover and refrigerate it until needed.
A poached chicken breast served with tender vegetables is the height of simplicity, letting the fresh ingredients shine through. Serve this in a bowl, like a soup or stew, to enjoy all the comforting, fragrant broth.
SERVES 4 | 3 ounces chicken and 1 cup vegetables and broth per serving
1 tablespoon olive oil
2 medium leeks, thinly sliced (white parts only)
2 medium ribs of celery, thinly sliced diagonally
4 cups fat-free, low-sodium chicken broth and 1 cup fat-free, low-sodium chicken broth (if needed), divided use
2 small carrots, thinly sliced diagonally
1 medium red potato, quartered and thinly sliced
3 sprigs of fresh thyme
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
8 ounces chopped kale, tough stems discarded
¼ teaspoon pepper (freshly ground preferred)
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the leeks and celery for 3 to 5 minutes, or until soft, stirring frequently.
Stir in 4 cups broth, the carrots, potato, and thyme. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 5 minutes. Place the chicken in the broth mixture. If necessary, pour in enough of the remaining 1 cup broth to barely cover the chicken. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, partially covered, for 4 to 5 minutes (the chicken won’t be done at this point). Using a slotted spoon, discard the thyme.
Add the kale. Cook for 3 minutes, or until the kale is just tender and the chicken is no longer pink in the center.
Using a slotted spoon or spatula, transfer the chicken to a cutting board. Cut diagonally across the grain into thick slices. Transfer to bowls. Ladle the vegetables and broth over the chicken. Sprinkle with the pepper.
per serving
calories 278
total fat 7.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 3.5 g
cholesterol 73 mg
sodium 280 mg
carbohydrates 23 g
fiber 4 g
sugars 4 g
protein 31 g
dietary exchanges: ½ starch, 3 vegetable, 3 lean meat
COOK’S TIP ON LEEKS: To prepare leeks, cut off and discard the roots on the white bulb. Cut off the tougher dark green leaves. If you wish, you can save these to make stock. Halve the leek lengthwise. Then cut the halves crosswise into thin slices. Transfer the slices to a small colander. Rinse them well under cold water. Drain them well. If necessary, repeat the process to clean off all the sandy grit.
Perfectly poached eggs are easy to prepare, making them an ideal breakfast for those in a hurry. Here they top crisp toasted whole-grain English muffin halves, while a cheesy béchamel sauce ties the dish together. The eggs and sauce are equally tasty when served over steamed or sautéed spinach.
SERVES 4 | 1 sandwich per serving
½ cup fat-free milk
2 teaspoons all-purpose flour
½ teaspoon olive oil
⅛ teaspoon pepper (freshly ground preferred)
⅛ teaspoon ground nutmeg
⅛ teaspoon cayenne (optional)
⅓ cup shredded low-fat Cheddar cheese
3 cups water
1 teaspoon white vinegar
4 large eggs, cracked into separate small bowls or cups
2 whole-grain English muffins (lowest sodium available), halved and toasted
In a small bowl, whisk together the milk, flour, oil, pepper, nutmeg, and cayenne. In a small saucepan, bring the mixture to a simmer over medium-high heat. Simmer for 1 to 2 minutes, or until thickened, whisking frequently. Remove from the heat.
Add the Cheddar, stirring until melted. Cover to keep warm. Set aside.
In a shallow saucepan, bring the water and vinegar to just below the boiling point (140°F to 180°F on an instant-read thermometer); tiny bubbles may form at the bottom of the pan, but they won’t break the surface of the water. Place a double layer of paper towels on a large plate.
Using a clean medium-size whisk, quickly and gently stir the water to create a swirl in the center of the pan. Carefully slip one of the eggs into the swirl. Using a spoon, gently stir the water around the egg for 10 seconds to help the egg white wrap around the yolk. Cook for 2 to 4 minutes, or until the white is completely set and the yolk is the desired doneness. Using a slotted spoon, transfer the egg to the paper towel. Repeat with the remaining eggs.
Just before serving, put the English muffin halves on plates with the cut sides up. Top each muffin half with an egg. Spoon the sauce over the eggs.
per serving
calories 176
total fat 7.0 g
saturated fat 2.0 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.5 g
cholesterol 189 mg
sodium 263 mg
carbohydrates 17 g
fiber 2 g
sugars 5 g
protein 13 g
dietary exchanges: 1 starch, 1½ lean meat
COOK’S TIP: For added visual appeal and flavor, top each sandwich with a pinch of freshly ground pepper, paprika, or chopped fresh herbs (chives, thyme, oregano, basil, and rosemary are great choices).
Aromatic cardamom gives these poached plums a distinctive spicy-sweet flavor. Serve the fruit warm or chilled, alone or with a scoop of fat-free frozen vanilla yogurt.
SERVES 4 | 2 plum halves per serving
1 teaspoon grated orange zest
2½ cups fresh orange juice and 1 cup fresh orange juice (if needed)
½ cup orange liqueur, such as Grand Marnier (optional)
1 tablespoon sugar
1 tablespoon crushed cardamom pods (about 3 to 4 pods)
4 medium plums, halved
In a medium saucepan, stir together 2½ cups orange juice, the liqueur, sugar, cardamom, and orange zest. Bring to a simmer over medium heat, stirring until the sugar is dissolved.
Gently place the plums in the orange juice mixture. If necessary, pour in enough of the remaining 1 cup orange juice to barely cover the plums. Increase the heat to high and bring to a simmer. Reduce the heat and simmer for 5 to 7 minutes, or until the plums are just tender when pierced with the tip of a sharp knife, stirring frequently.
Using a slotted spoon, transfer the plums to dessert dishes.
Increase the heat to high and bring the orange juice mixture to a boil. Boil for 10 to 12 minutes, or until reduced by half (to about 1½ cups), stirring constantly. Using a fine-mesh sieve, strain the sauce, discarding the solids. Spoon the sauce over the plums.
per serving
calories 141
total fat 0.5 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.0 g
cholesterol 0 mg
sodium 2 mg
carbohydrates 33 g
fiber 1 g
sugars 28 g
protein 2 g
dietary exchanges: 2 fruit
COOK’S TIP: Used in equal parts, a combination of cinnamon and cloves or cinnamon and nutmeg can substitute for cardamom. In this recipe, use 1 cinnamon stick (about 3 inches long) and ¼ teaspoon whole cloves instead of the cardamom pods.
COOK’S TIP ON CARDAMOM: Cardamom pods are popular in Scandinavian, Indian, and Greek cooking. They have a short shelf life and should be stored in an airtight container in the freezer. Ground cardamom loses its potency very quickly, so choose the pods whenever possible.
Vanilla and pears make a heavenly pair, especially when the fruit is gently simmered and served with a thick sauce made from the cinnamon-scented poaching liquid. Serve warm or chilled.
SERVES 4 | 1 pear half and 2 tablespoons sauce per serving
1 cup Riesling or other medium-sweet white wine (regular or nonalcoholic)
½ cup water
2½ tablespoons sugar
1 cinnamon stick (about 3 inches long)
Zest of ½ medium orange, cut into strips
1 teaspoon vanilla extract
2 medium firm Bosc or Bartlett pears, peeled, halved, and cored
In a medium saucepan, whisk together all the ingredients except the pears. Bring to a boil over medium-high heat. Boil for 5 minutes, or until the sugar is dissolved, stirring frequently.
Gently place the pears in the wine mixture. If necessary, pour in enough hot water to barely cover the pears. Reduce the heat and simmer, partially covered, for 10 to 15 minutes, or until the tip of a sharp knife inserted into a pear comes out easily.
Using a slotted spoon, transfer the pears to plates. Discard the cinnamon stick and orange zest from the sauce.
Simmer the sauce for 12 to 15 minutes, or until reduced by half (to about ½ cup), stirring constantly. Spoon over the pears.
per serving
calories 108
total fat 0.0 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.0 g
cholesterol 0 mg
sodium 2 mg
carbohydrates 23 g
fiber 3 g
sugars 17 g
protein 0 g
dietary exchanges: 1 fruit, ½ other carbohydrate
COOK’S TIP: For a deeper flavor, let the pears cool in the poaching liquid. Cover and refrigerate overnight. Serve chilled, or remove from the refrigerator and let stand for about 1 hour to serve at room temperature.