Healthy Recipe:

Recipe: Baby beet and orange salad

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: You can steam or boil beats, but roasting them is best for bringing out their earthy flavor.
By Mayo Clinic staff
Serves 4

Ingredients

    • 2 bunches baby beets with greens
    • 2 ribs celery (1/2 cup)
    • 1/4 head Napa cabbage (1 1/2 cups)
    • 1 small yellow onion (1/2 cup)
    • 2 oranges (1 tablespoon zest, 1 cup orange flesh)
    • 1/2 tablespoon olive oil
    • Black pepper to taste

Directions

Preheat oven to 400 F. Cut greens off of beets, rinse 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 aluminum 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. Peel the other orange and cut into thin slices. Add slices to bowl. Drizzle mixture with olive oil. Season with black pepper and toss to combine. Arrange salad and beets on chilled plates and serve.

Nutritional analysis per serving

Serving size: About 2 cups
Calories78 Sodium83 mg
Total fat2 g Total carbohydrate13 g
Saturated fattrace Dietary fiber4 g
Trans fat0 g Sugars0 g
Monounsaturated fat1 g Protein2 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
RE12389 March 1, 2013

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