Friday, June 29, 2012

Summer salad recipe: Arugula and Pear Salad with Toasted Walnuts

The publishers of "Cooking Light Big Book of Salads" sent me an email awhile back with a very important point: salads are popular with people on diets, but really, with all the toppings out there, you need to ask yourself, is your salad healthy?  

Their advice is that you should start with 1 ½ cups of fresh mixed greens.  Add a tablespoon of your favorite vinaigrette.  Then pile on the good stuff. As an example, they sent along the following recipe, which sounded totally incredible and lucky me, I actually had everything in my pantry. 

Full admission: I used fresh greens from my garden instead of arugula, and added a handful of fresh nasturtium flowers for that pepper-bite.

Arugula and Pear Salad with Toasted Walnuts
Cooking Light Big Book of Salads
 This salad combines the peppery bite of arugula with the sweetness of juicy pears and the earthy crunch of walnuts. If you can’t find Bosc pears, Anjou or Starkrimson are also good choices for salads. 

1 tablespoon minced shallots
2 tablespoons extra-virgin olive oil
2 teaspoons white wine vinegar
14 teaspoon salt
14 teaspoon Dijon mustard
18 teaspoon freshly ground black pepper
6 cups baby arugula leaves
2 Bosc pears, thinly sliced
14 cup chopped walnuts, toasted

1. Combine first 6 ingredients in a large bowl; stir with a whisk. Add arugula and pears to bowl; toss to coat.
2. Arrange about 11/2 cups salad on each of 4 plates; sprinkle each serving with 1 tablespoon walnuts. Yield: 4 servings.

CALORIES 168; FAT 12.5g (sat 1.5g, mono 5.7g, poly 4.6g); PROTEIN 2.5g; CARB 15.1g; FIBER 3g; CHOL 0mg; IRON 0.7mg; SODIUM 164mg; CALC 106mg

1 comment:

  1. Sometimes I use pear vinegar instead of white wine vinegar. nasm-cpt  


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