Southern Pecan and Apple Salad

By ryanmmurano

Make this salad over a bed of spinach for enhanced blood sugar control, combined with the vinegar and nuts already included in this recipe and known for their blood sugar control traits.

Southern Pecan and Apple Salad
  • Olive oil

  • 2 tablespoons butter

  • 1/3 cup packed light brown sugar

  • 1 cup pecan halves

  • 3 teaspoons orange zest

  • Juice of 1 orange

  • 1 teaspoon Dijon mustard

  • 1 tablespoon white wine vinegar

  • 3 tablespoons extra-virgin olive oil

  • Sea salt

  • Freshly ground black pepper

  • 2 medium red or green apples, cored, quartered, and thinly sliced

  • 2 heads Belgian endive, separated into leaves

  • 2 cups mixed greens (such as arugula and radicchio)

  1. Lightly rub a cookie sheet with olive oil; set aside. Heat a large saucepan over low heat; add butter and sugar. Simmer a couple of minutes, stirring occasionally, until sugar has completely dissolved and the mixture darkens. Gently stir in pecans until well-coated; be careful not to splash yourself. Transfer nuts to cookie sheet; use the back of a spoon to separate them into one layer. Allow to cool so caramel hardens.

  2. Combine orange zest, orange juice, mustard, vinegar, and oil in a large salad bowl; stir well with a whisk. Have a taste—you want a nice balance between the vinegar and the oil. Adjust, if needed, and season with salt and pepper.

  3. Add apples and greens to dressing. Break cooled pecans apart; add half to bowl. Toss mixture gently with your hands. Top with remaining crumbled pecans. Divide among 6 plates; serve.

Nutritional Facts

Calories - 300
Carbohydrates - 2g
Saturated Fat - 4g
Protein - 26g
Sodium - 28mg
Dietary Fiber - 4g

lunch salads low sodium