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Arugula & Pear Salad

Provided by EatingWell.com

Besides giving this salad a nutty crunch, walnuts are a rich source of omega-3 fatty acids, as well as vitamins, minerals, protein and antioxidants. For an added flavor dimension, crumble some Gorgonzola cheese over each salad.

 

Arugula & Pear Salad

 

 

 

 


RECIPE OVERVIEW

Serves
8
Prep Time
25 min.
Total Time
25 min.
Nutrition Profile: Diabetes Appropriate   Gluten Free Diet   Healthy Weight   Heart Healthy   Low Calorie   Low Carb   Low Cholesterol   Low Sat Fat   Low Sodium  

 

INGREDIENTS

2 tablespoon finely chopped shallot

3 tablespoon vegetable broth

3 tablespoon extra-virgin olive oil

1 1/2 tablespoon balsamic vinegar

1/2 teaspoon Dijon mustard

1/4 teaspoon salt

Freshly ground pepper, to taste

1/2 cup chopped walnuts

2 firm red Bartlett pears

5 cups butterhead lettuce, (Bibb or Boston), torn into bite-size pieces

4 cups arugula, trimmed

 

COOKING DIRECTIONS

Step 1
To prepare dressing: Whisk shallot, broth, oil, vinegar, mustard, salt and pepper in a small bowl.

Step 2
To prepare salad: Toast walnuts in a small dry skillet over medium-low heat, stirring, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.

Step 3
Just before serving, cut pears into 16 slices each. Place in a large bowl. Spoon on 1 tablespoon of the dressing and toss to coat. Add lettuce, arugula and the remaining dressing; toss well. Divide among 8 plates. Top with the walnuts.

 


MAKE AHEAD TIP

Cover and refrigerate the dressing (Step 1) for up to 2 days.

 

NUTRITION INFO

Per serving
Calories: 132
Carbohydrates: 10g
Fat: 10g
Protein: 2g
Dietary Fiber: 2g
Saturated Fat: 1g
Monounsaturated Fat: 5g
Cholesterol: 0mg
Potassium: 211mg
Sodium: 94mg
Exchanges: 2 vegetable, 2 fat
Carbohydrate Servings: 1/2

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Shopping List
  • 1. 2 tablespoon finely chopped shallot
  • 2. 3 tablespoon vegetable broth
  • 3. 3 tablespoon extra-virgin olive oil
  • 4. 1 1/2 tablespoon balsamic vinegar
  • 5. 1/2 teaspoon Dijon mustard
  • 6. 1/4 teaspoon salt
  • 7. Freshly ground pepper, to taste
  • 8. 1/2 cup chopped walnuts
  • 9. 2 firm red Bartlett pears
  • 10. 5 cups butterhead lettuce, (Bibb or Boston), torn into bite-size pieces
  • 11. 4 cups arugula, trimmed
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