Salad of Spicy Greens with Fruit and Pine Nuts
This colorful salad is a delightful blend of flavors. Spicy greens are available at supermarkets, natural food stores, and farmers’ markets. Examples are arugula, mizuna, watercress, radicchio, red mustard, or Belgian endive. You can also use a prewashed salad mix that contains these greens.
Ingredients
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Main Ingredient
Cooking Method
Difficulty
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Serves 6
6 cups mixed spicy greens
1 ripe pear, diced
1 tangerine, seeded and sectioned
2 T balsamic vinegar
2 T apple juice concentrate
1/4 tsp salt (optional)
1-2 T raw pine nuts
1/4 tsp ground black pepper
Methods/steps
Wash the greens and pat dry or dry in a salad spinner. Tear any large leaves into bite-size pieces. Place in a bowl and add the pear and tangerine.
To make the dressing, combine the vinegar, apple juice concentrate, and salt in a jar. Just before serving, shake the dressing and pour it over the salad. Toss gently to mix. Divide the salad among individual serving plates and sprinkle with the pine nuts and pepper.
Salad of Spicy Greens with Fruit and Pine Nuts is best served immediately. If you need to make the salad in advance, store the greens and fruit separately in covered containers in the refrigerator for up to 3 days. Toss with the dressing and garnish with the pine nuts and pepper just before serving.
PER SERVING: 48 calories; 1.1 g fat; 0.1 g saturated fat; 21.2% calories from fat; 0 mg cholesterol; 1.1 g protein; 9.7 g carbohydrate; 6.3 g sugar; 1.6 g fiber; 110 mg sodium; 33 mg calcium; 0.4 mg iron; 12.6 mg vitamin C; 442 mcg beta-carotene; 0.6 mg vitamin E
To make the dressing, combine the vinegar, apple juice concentrate, and salt in a jar. Just before serving, shake the dressing and pour it over the salad. Toss gently to mix. Divide the salad among individual serving plates and sprinkle with the pine nuts and pepper.
Salad of Spicy Greens with Fruit and Pine Nuts is best served immediately. If you need to make the salad in advance, store the greens and fruit separately in covered containers in the refrigerator for up to 3 days. Toss with the dressing and garnish with the pine nuts and pepper just before serving.
PER SERVING: 48 calories; 1.1 g fat; 0.1 g saturated fat; 21.2% calories from fat; 0 mg cholesterol; 1.1 g protein; 9.7 g carbohydrate; 6.3 g sugar; 1.6 g fiber; 110 mg sodium; 33 mg calcium; 0.4 mg iron; 12.6 mg vitamin C; 442 mcg beta-carotene; 0.6 mg vitamin E
Additional Tips
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by Lester
Curry means "sauce" and is typically a blend of several spices. Use this blend in your favorite curry dishes.
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