Beet Salad with Dilled Yogurt Sauce
(makes 4 servings)
1 pound (480 g) fresh raw beets, scrubbed with tops removed
2 cups (216 g) salad greens such as Boston lettuce, mÃ¢che, curly endive, etc., torn into bite-size pieces
1/2 cup (114 g) plain nonfat yogurt
2 tablespoons (30 ml) chopped fresh dill
1 tablespoon red wine vinegar
2 teaspoons (8 g) sugar
1/4 teaspoon (1.25 ml) salt
1/4 teaspoon (1.25 ml) freshly ground pepper
2 tablespoons (16 g) chopped walnut pieces
- Cover the beets with boiling water; let stand for 2 minutes. Drain and rinse with running cool water. Peel and coarsely grate the beets.
- Divide the salad greens among 4 salad plates. Arrange grated beets on top of greens.
- In a small bowl, combine yogurt, dill, vinegar, sugar, salt, and pepper. Drizzle the mixture over the salads and sprinkle with some of the walnuts. Serve at once.
Per serving: 104 calories (21% calories from fat), 5 g protein, 3 g total fat (0.3 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 265 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1/2 fat