Description
Make this prosciutto, pear and walnut salad with blue cheese and maple-lemon dressing, plus practical tips for fitting it into diabetes-friendly eating.
Ingredients
Salad ingredients
- 4.4 oz (125 g) arugula
- 1 ripe pear, peeled, quartered, cored and sliced
- 3 oz (85 g) blue cheese, cubed or crumbled
- 3.5 oz (100 g) ready-to-eat prosciutto, cut or torn into strips
- 4 tablespoons (about 29 g) walnuts, chopped
Maple lemon dressing
- 1 tablespoon (15 ml) olive oil
- 2 teaspoons (10 ml) lemon juice
- 1 tablespoon (15 ml) maple syrup
- Freshly ground black pepper, to taste
- Sea salt, only if needed
Instructions
- Whisk the olive oil, lemon juice and maple syrup in a small bowl until combined. Add a little black pepper. Hold off on the salt until you’ve tasted the dressing with the ham and cheese.
- Divide the washed and thoroughly dried arugula between two bowls.
- Arrange half the pear, blue cheese, prosciutto and chopped walnuts over each bowl. Separate the prosciutto strips so you get a little in several bites.
- Whisk the dressing again, then divide it evenly between the salads. Taste and add salt only if needed. Serve immediately.
Notes
Dry the greens well. Water clinging to the arugula dilutes the dressing and makes the salad soggy.
Choose a ripe but firm pear. You want sweetness with enough structure to hold its shape. Very soft pears can break apart as you assemble the salad.
Spread the strong flavors around. Small pieces of blue cheese and loose ribbons of prosciutto give you a more balanced bite than a few large clumps.
Dress it when you’re ready to eat. Arugula is delicate. Keep the dressing separate until serving.
Make enough for your appetite. If you’d like bread or another side with your salad, that can fit too. Account for those additional carbohydrates rather than assuming the salad has to be the entire meal.
- Prep Time: 15 minutes
- Category: Salads
- Method: Chopping
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 296
- Sugar: 8.5 g
- Sodium: 704.4 mg
- Fat: 14.8 g
- Saturated Fat: 8.7 g
- Carbohydrates: 22.2 g
- Fiber: 3.7 g
- Protein: 20 g
- Cholesterol: 55.2 mg
