Salad greens with pears, fennel and walnuts

Dietician's Tip

Resembling a rounded, swollen cluster of celery stalks with green-tinged ribs, fennel is related to the herb and spice seeds of the same name. All share a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.

Ingredients

  • 6 cups mixed salad greens
  • 1 medium fennel bulb, trimmed and thinly sliced
  • 2 medium pears, cored, quartered and thinly sliced
  • 2 tablespoons grated Parmesan cheese
  • 1/4 cup toasted walnuts, coarsely chopped
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons balsamic vinegar
  • Freshly ground black pepper, to taste

Directions

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 144
Total carbohydrate: 15 g
Cholesterol: 1 mg
Dietary fiber: 4 g
Monounsaturated fat: 4 g
Protein: 3 g
Saturated fat: 1 g
Serving size: 1 salad
Sodium: 51 mg
Total fat: 8 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1/2
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 2
Fruits: 1/2
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 2
Fruits: 1/2
Vegetables: 1

Last Updated Sep 16, 2014


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use