Prep Time:10 minsActive Time:10 minsTotal Time:20 minsServings:8Yield:8 cupsJump to Nutrition Facts
Prep Time:10 minsActive Time:10 minsTotal Time:20 minsServings:8Yield:8 cups
Prep Time:10 mins
Prep Time:
10 mins
Active Time:10 mins
Active Time:
Total Time:20 mins
Total Time:
20 mins
Servings:8
Servings:
8
Yield:8 cups
Yield:
8 cups
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
How to Seed a Pomegranate
You can buy pomegranate seeds fresh or frozen, but it costs more than buying the whole fruit. We tested different methods for seeding pomegranates and found that our favorite method was to immerse the quartered fruit in a bowl of water while breaking it apart. By gently separating the seeds from the outer skin and white pith, the seeds will sink to the bottom of the bowl—and the red berry juice is less likely to get all over your sink and countertop.
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Ingredients
¼cupbalsamic vinegar
2tablespoonsplain fat-free Greek yogurt
1tablespoonsugar-free strawberry preserves
1 ½teaspoonsolive oil
1teaspoonDijon-style mustard
1clovegarlic, minced
¼teaspoonkosher salt
⅛teaspoonblack pepper
3cupstorn romaine lettuce
1smallcooking apple, such as Braeburn or Gala, thinly sliced
½cupcrumbled blue, feta or goat cheese (chèvre)(2ounces)
½cuppomegranate seeds
¼cupchopped walnuts, toasted
DirectionsFor the vinaigrette, whisk together 1/4 cup vinegar, 2 tablespoons yogurt, 1 tablespoon preserves, 1 1/2 teaspoons oil, 1 teaspoon mustard, 1 clove garlic, 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl.In an extra-large serving bowl, combine 3 cups spinach, 3 cups romaine, 1 apple, 1/2 cup cheese, 1/2 cup pomegranate seeds and 1/4 cup walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette.To make aheadPrepare the salad dressing and store it in an airtight container or a bowl covered with plastic wrap for up to 2 days. Whisk before adding it to the salad.Frequently Asked QuestionsWhenselecting a pomegranate, look for skin that is deep red, especially if you are buying from a grocery store. At farmers markets, you may come across varieties that are yellow, purple or pink. The pomegranate should feel heavier than it appears and be free of cracks or bruises. Take some time to examine them carefully.You can mix in your favorite grains, chicken or fish and add toppings such as golden raisins or croutons.If you anticipate having leftovers, don’t dress the salad. Instead, add the dressing to individual servings. This will help prevent soggy greens later on. Store any leftover salad in an airtight or covered container for up to 3 days. If you prepared the salad days in advance, remember to account for that when considering its freshness.Absolutely! Here are some ideas: You can substitute it for any dressing recommended forgreen saladsorcabbage steaks. It also makes an excellent marinade for grilled or roasted chicken, pork, fish, grilled portobello mushrooms and other vegetables. It can be added to grains, pasta and sandwiches or used as a dipping sauce for chicken on skewers.Some of our favorite pairings include dishes for holiday entertaining. Here are some of our favorites:Garlic-Stuffed Standing Rib Roast,Slow-Roasted Rosemary Turkey with Peppercorn GravyorSpatchcock Turkey with Sage & Thyme. Additionally, this salad complements quick weeknight meals, such asParmesan-Crusted Cod with Tartar Sauce,pastathat whips up in 30 minutes or less or one of our bestsandwichrecipes.Diabetic Living Magazine
Directions
For the vinaigrette, whisk together 1/4 cup vinegar, 2 tablespoons yogurt, 1 tablespoon preserves, 1 1/2 teaspoons oil, 1 teaspoon mustard, 1 clove garlic, 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl.In an extra-large serving bowl, combine 3 cups spinach, 3 cups romaine, 1 apple, 1/2 cup cheese, 1/2 cup pomegranate seeds and 1/4 cup walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette.To make aheadPrepare the salad dressing and store it in an airtight container or a bowl covered with plastic wrap for up to 2 days. Whisk before adding it to the salad.Frequently Asked QuestionsWhenselecting a pomegranate, look for skin that is deep red, especially if you are buying from a grocery store. At farmers markets, you may come across varieties that are yellow, purple or pink. The pomegranate should feel heavier than it appears and be free of cracks or bruises. Take some time to examine them carefully.You can mix in your favorite grains, chicken or fish and add toppings such as golden raisins or croutons.If you anticipate having leftovers, don’t dress the salad. Instead, add the dressing to individual servings. This will help prevent soggy greens later on. Store any leftover salad in an airtight or covered container for up to 3 days. If you prepared the salad days in advance, remember to account for that when considering its freshness.Absolutely! Here are some ideas: You can substitute it for any dressing recommended forgreen saladsorcabbage steaks. It also makes an excellent marinade for grilled or roasted chicken, pork, fish, grilled portobello mushrooms and other vegetables. It can be added to grains, pasta and sandwiches or used as a dipping sauce for chicken on skewers.Some of our favorite pairings include dishes for holiday entertaining. Here are some of our favorites:Garlic-Stuffed Standing Rib Roast,Slow-Roasted Rosemary Turkey with Peppercorn GravyorSpatchcock Turkey with Sage & Thyme. Additionally, this salad complements quick weeknight meals, such asParmesan-Crusted Cod with Tartar Sauce,pastathat whips up in 30 minutes or less or one of our bestsandwichrecipes.
For the vinaigrette, whisk together 1/4 cup vinegar, 2 tablespoons yogurt, 1 tablespoon preserves, 1 1/2 teaspoons oil, 1 teaspoon mustard, 1 clove garlic, 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl.
In an extra-large serving bowl, combine 3 cups spinach, 3 cups romaine, 1 apple, 1/2 cup cheese, 1/2 cup pomegranate seeds and 1/4 cup walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette.
To make aheadPrepare the salad dressing and store it in an airtight container or a bowl covered with plastic wrap for up to 2 days. Whisk before adding it to the salad.
To make ahead
Prepare the salad dressing and store it in an airtight container or a bowl covered with plastic wrap for up to 2 days. Whisk before adding it to the salad.
Frequently Asked QuestionsWhenselecting a pomegranate, look for skin that is deep red, especially if you are buying from a grocery store. At farmers markets, you may come across varieties that are yellow, purple or pink. The pomegranate should feel heavier than it appears and be free of cracks or bruises. Take some time to examine them carefully.You can mix in your favorite grains, chicken or fish and add toppings such as golden raisins or croutons.If you anticipate having leftovers, don’t dress the salad. Instead, add the dressing to individual servings. This will help prevent soggy greens later on. Store any leftover salad in an airtight or covered container for up to 3 days. If you prepared the salad days in advance, remember to account for that when considering its freshness.Absolutely! Here are some ideas: You can substitute it for any dressing recommended forgreen saladsorcabbage steaks. It also makes an excellent marinade for grilled or roasted chicken, pork, fish, grilled portobello mushrooms and other vegetables. It can be added to grains, pasta and sandwiches or used as a dipping sauce for chicken on skewers.Some of our favorite pairings include dishes for holiday entertaining. Here are some of our favorites:Garlic-Stuffed Standing Rib Roast,Slow-Roasted Rosemary Turkey with Peppercorn GravyorSpatchcock Turkey with Sage & Thyme. Additionally, this salad complements quick weeknight meals, such asParmesan-Crusted Cod with Tartar Sauce,pastathat whips up in 30 minutes or less or one of our bestsandwichrecipes.
Frequently Asked Questions
Whenselecting a pomegranate, look for skin that is deep red, especially if you are buying from a grocery store. At farmers markets, you may come across varieties that are yellow, purple or pink. The pomegranate should feel heavier than it appears and be free of cracks or bruises. Take some time to examine them carefully.
You can mix in your favorite grains, chicken or fish and add toppings such as golden raisins or croutons.
If you anticipate having leftovers, don’t dress the salad. Instead, add the dressing to individual servings. This will help prevent soggy greens later on. Store any leftover salad in an airtight or covered container for up to 3 days. If you prepared the salad days in advance, remember to account for that when considering its freshness.
Absolutely! Here are some ideas: You can substitute it for any dressing recommended forgreen saladsorcabbage steaks. It also makes an excellent marinade for grilled or roasted chicken, pork, fish, grilled portobello mushrooms and other vegetables. It can be added to grains, pasta and sandwiches or used as a dipping sauce for chicken on skewers.
Some of our favorite pairings include dishes for holiday entertaining. Here are some of our favorites:Garlic-Stuffed Standing Rib Roast,Slow-Roasted Rosemary Turkey with Peppercorn GravyorSpatchcock Turkey with Sage & Thyme. Additionally, this salad complements quick weeknight meals, such asParmesan-Crusted Cod with Tartar Sauce,pastathat whips up in 30 minutes or less or one of our bestsandwichrecipes.
Diabetic Living Magazine
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Nutrition Facts(per serving)140Calories8gFat11gCarbs5gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.,
Jan Valdez,
andLinda Frahm
Linda Frahm
