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Beet and Feta Salad

Don't have a microwave? Roast the beets for this salad in the oven for about an hour instead.

Directions

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.

Serves 6 (as a generous side dish)

Best Health Magazine, September 2008; Photo: Dominique Vorillon/Foodpix/Jupiterimages

Ingredients

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)

Nutritional Information PER SERVING
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

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