Beet and Feta Salad
Don't have a microwave? Roast the beets for this salad in the oven for about an hour instead.
Dressing
2 tbsp (30 mL) balsamic vinegar
Juice of one orange
1 tsp (5 mL) grated orange peel
1 garlic clove (minced)
1 tsp (5 mL) Dijon mustard
2 tbsp (30 mL) olive oil
pepper
Salad
80 g feta cheese (try a low-fat variety)
8 small (2-inch diameter) red and golden beets (leave the skin on while cooking, to retain nutrients)
8 prunes, pitted and halved (antioxidants)
1/2 cup (125 mL) canned chickpeas, drained and rinsed (they contain plenty of folate)
1 bunch (250 g) baby spinach (optional) (Tip: You can also mix in the beet greens, which are nutritional powerhouses)
1/2 cup (125 mL) Italian parsley (high in vitamins A, C and several B vitamins)
- Wash and trim (but don’t yet peel) beets, then place in a microwave-proof dish with 1 in. (2.5 cm) of water, and cover. Cook on high for 10-12 minutes, turning beets halfway through; let cool.
- Meanwhile, for dressing, combine vinegar, orange juice and peel, garlic and Dijon mustard. Whisk in olive oil, and season with pepper.
- When beets are cool, peel and slice. Combine with parsley, prunes and chickpeas. Drizzle beet salad with dressing and serve over baby spinach, if desired. Top with feta.
246 calories
9 g protein
11 g total fat (5 g saturated fat)
30 g carbohydrates
7 g fibre
25 mg cholesterol
458 mg sodium
Best Health Magazine, September 2008; Photo: Dominique Vorillon/Foodpix/Jupiterimages
