Diabetic Cooking

Tangy Pear Salad

Preparation time: 20 minutes.


  • 1 head red or green leaf lettuce, deveined (optional) and torn into bite-size pieces (about 10 cups of lettuce)
  • 1 fresh pear, peeled and cut into bite-size pieces
  • 5 tablespoons crumbled blue cheese
  • 1/4 cup walnuts, chopped
  • 1/4 cup seasoned rice vinegar (such as Nakano)


Combine lettuce, pears, blue cheese, and walnuts in a large salad bowl. Drizzle with rice vinegar and toss to coat. Serve immediately.

Yield: about 11 cups.

Serving size: 2 cups.

Nutrition Facts Per Serving:
Calories: 122 calories, Carbohydrates: 13 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 282 mg, Fiber: 1 g

Exchanges per serving: 1 vegetable, 1 fat, 1/2 other carbohydrate. Carbohydrate choices: 1.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.