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Diabetic, Gluten Free & Heart Healthy

If you are looking for a good non-dairy source of calcium, try this healthy escarole salad. Escarole also offers the benefits of many other dark, leafy greens, including folate, fiber and vitamin A. Paired with apples, escarole makes a delicious salad for the fall or any time of year.

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Ingredients

  • 1 Tbsp olive oil
  • 1 Tbsp white wine vinegar
  • 2 tsp Dijon mustard (gluten free if needed)
  • 1/8 tsp black pepper
  • 1 head escarole, cored, trimmed and torn into bite-sized pieces
  • 1 Granny Smith apple, halved, cored and thinly sliced
  • 1/4 cup walnuts, toasted
  • 1/4 cup dried cherries or cranberries
  • 2 oz shaved Parmesan cheese

Preparation

In a large bowl, whisk together oil, vinegar and mustard; add pepper. Add escarole, apple, walnuts, dried cherries and Parmesan cheese. Toss and serve immediately.

Nutrition Facts

Serving size:3/4 cup

Per Serving: 

Calories: 161
Fat: 9g

Saturated Fat: 2g
Cholesterol: 9mg
Sodium: 246mg
Carbohydrates: 15g
Fiber: 3g
Protein: 7g

Serves 6

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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