Arugula & Pear Salad

Arugula & Pear Salad

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 25 min 25 min

Directions

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 Instruction

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.


Nutrition

  • Serving: 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

Personal Trainer Study
Programs to make you smile

Get Certified