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Baby beet and orange salad

March 22, 2019

Recipe

Roasting beets brings out their earthy flavor, which contrasts nicely with crisp veggies and tangy citrus.

Serves 4

Beets can be steamed or boiled, but roasting really brings out their earthy flavor.

Heat oven to 400 F. Cut greens off of beets. Rinse greens under cold running water, drain well and reserve.

Wash beets. Drizzle a bit of olive oil onto your hands and rub beets to coat them lightly. Wrap beets in foil and bake for about 45 minutes or until tender. Cool until you can handle and then pull off the outer skin. Slice and set aside.

Cut beet greens into strips and place in mixing bowl. Chop celery, cabbage and onion, and add to bowl. Zest and juice 1 orange into bowl. Peel the other orange and cut into segments. Add to bowl. Drizzle 1/2 tablespoon olive oil over the salad. Season with black pepper and toss to combine.

Arrange salad on chilled plates and top with sliced beets. Serve immediately.

2 bunches baby beets with greens (about 4 cups of beets, 1 cup greens)
2 ribs celery, chopped (1/2 cup)
1/4 head Napa cabbage, chopped (1 1/2 cups)
1 small yellow onion, chopped (1/2 cup)
Juice and zest of 1 orange
1 orange, peeled and cut into segments
1/2 tablespoon olive oil
Black pepper to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1/2 Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1/2 Fruits Meat and meat substitutes Milk and milk products 3 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1/2 Fruits Protein and dairy Sweets 3 Vegetables

Nutritional analysis per serving

Calcium 118 Calories 22 g Total carbohydrate 0 mg Cholesterol 6 g Dietary fiber 1 g Monounsaturated fat Potassium 3 g Protein Trace Saturated fat About 2 cups Serving size 135 mg Sodium 2 g Total fat