MFit Healthy Holiday Recipes: Green Salad with Pomegranates and Pears
Dressing ingredients:
4 tablespoons raspberry vinegar
3 tablespoons frozen apple juice concentrate, thawed
1 tablespoon plus 1 teaspoon olive oil
1 tablespoon plus 1 teaspoon honey
1 clove garlic, minced
¼ teaspoon salt, or to taste
freshly ground black pepper to taste
Salad ingredients:
¼ cup walnuts, toasted and chopped
1 ½ pears, peeled and thinly sliced
1 tablespoon fresh lemon juice, as needed
½ cup pomegranate seeds*
2 cups radicchio, washed and shredded
6 cups Boston lettuce, washed, dried and cut into bite size
2 tablespoons dried cherries
Method:
- Combine dressing ingredients in a screw-top jar and shake well.
- Toast walnuts. Chop coarsely.
- Peel and slice pears. Sprinkle with lemon juice if preparing in advance.
- Combine all salad ingredients in a large salad bowl.
- Just before serving, toss with dressing.
Makes 6 servings.
Notes:
*Pomegranates are found in well-stocked markets mostly during the fall and early winter months. Select fruit with unblemished skin that is mostly pink. To retrieve seeds from a pomegranate, score wedges in the outer shell with a sharp knife. Peel back the tough skin and pick out the seeds. Take care to remove and pith that adheres to the seeds. Half a cup of seeds is about half an average-size fruit. Raspberries or strawberries can be substituted if pomegranates are unavailable.
Nutrition calculations (per 1 ½ cup serving):
Calories 143, Total Fat 6.4 g. (Sat. 0.6 g.), Cholesterol 0 mg., Carbohydrate 20 g., Dietary Fiber 2.3 g., Protein 3 g., Sodium 100 mg., Iron 1.2 mg.
Exchanges: 1 vegetable, 1 fruit, 1 fat
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