Easy Pear & Cranberry Cobbler

At this time of year when sweets are abundant, arriving in gift boxes every day and threatening my food plan, I try to have something on hand that I can enjoy without guilt. This fruit cobbler is an easy dessert that is delicious and good for me! It utilizes the wonderful Comice pears available in the stores right now (they are the sweetest and juiciest of the pear varieties), plus the warm spices give it a holiday twist. Apples can be substituted and are just as delicious. I used Quaker Oatmeal Pancake mix, but you can use any whole grain mix you may already have in your pantry. This cobbler is quick, very simple to prepare and just as tempting as anything my friends and relatives have given us this holiday season. Like me, you may find it a lot easier to leave the high-carb, sugary treats to others if you have an alternative to satisfy your sweet tooth. Best wishes for a happy, healthy holiday!

Easy Pear & Cranberry Cobbler
Makes 8 servings

½ cup whole grain or oatmeal pancake mix
½ cup almond flour
1½ teaspoons cinnamon, divided
¾ teaspoon ground ginger, divided
¼ teaspoon nutmeg
1/8 teaspoon ground cloves
3 tablespoons Splenda granular
1 egg
½ cup skim or almond milk
1 tablespoon canola oil
4 pears, cored, peeled and cut into 1" chunks (apples can be substituted)
½ tablespoon lemon juice
3 tablespoons dried cranberries
1 tablespoon flour

1. Preheat oven to 375-degrees. Spray an 8" square baking dish with non-stick cooking spray; set aside. In a small mixing bowl, mix together the pancake mix, almond flour, 1 teaspoon cinnamon, ½ teaspoon ginger, nutmeg, cloves and Splenda. Mix together with a fork to break up any lumps. Set aside dry ingredients and prepare pears.

2. Core and peel each pear, then cut into large chunks. Place the pears into a medium mixing bowl, add lemon juice and toss to coat. Add the dried cranberries, ½ teaspoon cinnamon, ¼ teaspoon ginger and 1 tablespoon flour; stir to combine. Spoon pears into the prepared baking dish; set aside.

3. To the dry ingredients, add the egg, milk and canola oil. Stir vigorously with a fork until batter is well combined. Pour over pears and spread to cover fruit. Bake in preheated oven for 30 minutes. Remove from oven and cool for 15 minutes before serving. Also, it can be served at room temperature.

Nutritional Information per serving: 162.5 calories, 25.4 g carbohydrate, 6.4 g total fat, 0.6 g saturated fat, 91.8 mg sodium, 4.6 g fiber, 3.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to traditional cobbler? This recipe is much lower is calories, carbs and fat, plus it has 4x the fiber and double the protein! For comparison, a ½ cup serving of traditional fruit cobbler is 360 calories, 67 g carbohydrate, 10 g total fat, 3 g saturated fat, 1 g fiber, 2 g protein.

Glazed Chicken with Pear

I know that grilled chicken is an excellent, lean protein choice but it can be boring, especially when it's on the menu a couple of times a week. When I was thinking about how I could prepare it tonight, I looked around my kitchen and saw a beautiful, ripe pear sitting in my fruit bowl and remembered how the sweet and savory combination of fruit with meat can be so satisfying. Pears and apples are abundant in stores right now and they are at their peak. I especially like a Bartlett pear for this recipe because it cooks and softens quickly, but if you prefer a crisper fruit, try Bosc or Red Pear. The mixture of nutmeg, apple juice with the broth reduces into a nice, light glaze. This quick recipe takes only about 15 minutes to prepare and makes a beautiful and delicious autumn meal.

Glazed Chicken with Pear
(Makes 2 servings)

2 boneless, skinless chicken breasts (about 6 oz. each)
Poultry seasoning
Lemon pepper
Salt
2 teaspoons olive oil
1 large, ripe Bartlett pear (cored, peeled and sliced)
¼ cup low-sodium chicken broth
½ cup apple juice or cider
Dash of nutmeg
½ teaspoon cornstarch (omit for gluten free recipe)

1. Butterfly or pound chicken breasts until about ½" thick. Season both sides with a dusting of poultry seasoning, lemon pepper and salt. In a measuring cup, combine the chicken broth, apple juice and nutmeg. Measure the cornstarch in a small bowl and add 2 tablespoons of the liquid. Stir cornstarch until dissolved; set aside.

2. Heat a non-stick skillet over medium heat, add olive oil and add chicken breasts. Cook for 3-4 minutes, turn and continue cooking for another 3 minutes or until juices run clear. Remove chicken to a plate and cover with foil to keep warm.

3. Add pear slices to the pan and cook for 1 minute, turn each slice and continue cooking for another minute. Add the broth-juice mixture and simmer until liquid has been reduced by half and pear slices are soft. Return chicken breasts to pan to reheat. Add cornstarch mixture and stir liquid until thickened slightly. Turn chicken to coat with glaze.

4. Divide chicken and pear slices equally between two serving plates and serve immediately.

Nutritional Information per serving: 320.5 calories, 24.7 g carbohydrate, 6.3 g total fat, 1.2 g saturated fat, 312.5 mg sodium, 3.3 g fiber, 40.1 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Pom-Pear Chicken over Spinach

Pomegranates are on special this week in my grocery, so I purchased a couple to play with. As I've mentioned before, they are a super fruit! The arils (seeds) are rich in antioxidants, vitamins, fiber and phytochemicals that can heal your body from within. Although they're a culinary adventure to eat fresh, pomegranates can be juiced and used in cooked recipes, as well. As in this savory dish, they can be combined with other mild tasting fruits, such as pear, which only enhances the best qualities of both.

I consider this a main dish salad because the spinach is fresh and uncooked. Pile it high on your serving plate then top with the warm chicken and sauce. It will only slightly wilt the spinach, so you'll be sure to get all the nutrients from this delicious green, including calcium, vitamins A, C and K, beta-carotene and folate. This dish is practically wearing camouflage--your family will have no idea how healthy it is!

Pom-Pear Chicken over Spinach
(Serves 2)

1 pomegranate
two (4 oz.) boneless and skinless chicken thighs (all visible fat removed)
Salt and pepper
1 teaspoon olive oil
1 shallot, chopped
2 tablespoons white or red wine vinegar
2/3 cup chicken stock
1 pear, peeled and chopped into small chunks
1 tablespoon seedless all-fruit raspberry jam
3 cups baby spinach leaves

1. Cut the pomegranate, not in half, but at the 1/3 mark (so one piece will be 2/3 of the fruit and the other piece will be 1/3). Take the 2/3 side and using a citrus juicer, juice the pomegranate until all the arils (seeds) have been drained of their juice. If necessary, strain the juice of pits or flesh and set aside. You should have approximately 1/3 to ½ cup juice. From the remaining piece, carefully spoon the arils into a small bowl: set aside.

2. Season the chicken thighs with salt and pepper. Heat the oil in a skillet on medium-high and cook the chicken until browned on both sides and almost cooked through, about 4-5 minutes per side. Meanwhile, divide spinach leaves between two serving plates and set aside.

3. Add the shallot to the pan and cook until soft, about 2-3 minutes. Add the vinegar, reserved pomegranate juice, chicken stock and stir to loosen any brown bits from bottom of pan. Cook for a few minutes until slightly reduced. Add the pear and jam and continue to cook until jam is melted and the liquid has reduced and thickened into a nice sauce.

4. Place a piece of chicken on top of each pile of spinach. Divide and spoon sauce evenly over chicken, allowing the sauce to spill onto the spinach. Over each serving, sprinkle about 2 tablespoons of the reserved pomegranate arils and serve immediately.

Nutritional Information per serving: 274.5 calories, 29.3 g carbohydrate, 10.3 g total fat, 3 g saturated fat, 3.9 g fiber, 16.9 g protein.

Original recipe by Kathy Sheehan, copyright 2009