Beaufort Memorial’s Living Well Blog brings health and wellness to Lowcountry living.

Spring into Healthy Eating: Pear & Greens Salad

Posted by Living Well Team on Apr 18, 2016 2:13:01 PM

There's no better time than spring to try out a few light and healthy meals. Whether you're looking for a refreshing twist on a diet-friendly staple, want to try your hand at a new technique, or just need an excuse to whip out the ice cream machine, we have tasty recipes that are sure to satisfy. 

Pear and Greens Salad

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Toss sautéed sliced pears or apples into a salad, and you’ll enjoy the delicious flavor and potential cholesterol-lowering benefits of these fruits. Pears and apples contain pectin, a fiber that may help protect your heart.

 Ingredients

  • 2 medium- sized ripe Bartlett pears or 2 apples
  • Butter-flavored cooking spray
  • 4 cups salad greens
  • 1 Tbsp. pine nuts
  • 1 Tbsp. chopped walnuts or pecans
  • 1/2 tsp. curry powder
  • 4 tsp. white wine vinegar
  • 2 Tbsp. pear juice
  • 1 tsp. canola oil
  • 1⁄4 tsp. salt
  • 1⁄8 tsp. pepper

Preparation 

  1. Core pears and cut in wedges (if using apples, core, peel and cut in wedges).
  1. Spray large nonstick skillet with cooking spray. Add pear slices. Brown over medium-high heat, shaking pan occasionally until pears are lightly browned on both sides, about 8 minutes total.
  1. Spoon pears into large salad bowl; cool. Add salad greens, pine nuts and walnuts. Combine curry powder, vinegar, pear juice, oil, salt and pepper in a small bowl. Stir well.
  1. Pour over salad just before serving. Toss well.

    Makes 4 (1½ cup) servings.

 

Calories: 95

Fat: 2.5 g

Protein: 1.5 g

Carbohydrates: 17 g

Fiber: 3.5 g

Sodium: 165.5 mg

For more guilt-free recipes click here.

 

 

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