September 3, 2013 | Issue 468

Pear Salad

Chicken and Pear Salad with Mint Dressing

Pears are at their peak in early autumn, but you can enjoy them now in a fresh summer salad. Eaten with the skin, a medium pear packs almost 6 grams of filling, health-protecting fiber — nearly a quarter of your daily value. Research has shown that diets high in fiber may help protect against colorectal cancer and other chronic diseases. Fresh mint and honey lend a sweet flavor to balance the tartness of lemon dressing.

Makes 4 servings.

Per serving: 231 calories, 3 g total fat (<1 g saturated fat), 31 g carbohydrate
23 g protein, 5 g dietary fiber, 131 mg sodium.

Salad

  • 3 firm ripe pears, cut into approximately 1-inch cubes
  • Juice of 1/2 lemon
  • 2 cups cooked chicken breast, cut into 1-inch cubes
  • 1 cucumber, peeled, sliced thin and coarsely chopped
  • 4 tbsp. red onion, finely chopped
  

Dressing

  • 1/4 cup white vinegar (white wine vinegar works well)
  • 1 tsp. lemon juice
  • 1-2 Tbsp. honey
  • 1/3 cup minced fresh mint
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper
  • 1 tsp. cinnamon
  • 4 large lettuce leaves

Directions

  1. Drizzle fresh cubed pears with lemon juice. In large mixing bowl combine pears, chicken, cucumber, and onion and set aside.
  2. Blend vinegar, lemon juice, honey, mint, and salt and pepper in food processor/blender until smooth.
  3. Drizzle dressing over fruit and chicken mixture and toss gently to coat. If not serving immediately, cover and refrigerate. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce.