Beetroot and Goat Cheese Salad

1 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 1 h
230 calories/serving

Ingredients

4 beetroots 500 g
parchment paper
aluminum foil
3 tbsp olive oil 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
1 tsp Dijon mustard 5 g
4 cups baby spinach 70 g
60 g goat cheese, crumbled
4 tbsp walnuts 24 g

Method

  1. Preheat the oven to 205°C/400°F or the outdoor grill.
  2. Prepare the beets. Place a sheet of parchment paper on top of a similarly sized piece of aluminum foil, then place the beets in the centre of the parchment paper. Fold the aluminum foil / parchment paper over the beets to enclose them, then place the packet on a baking sheet and roast it in the middle of the oven for about 1 h. The beets can be pierced, through the foil on the top of the packet, to check for doneness. Alternatively, the beets may be cooked on an outdoor grill.
  3. Remove the beets from the oven, let them cool down about 10 min, then rub off the skins and discard them. Set the peeled beets aside.
  4. In a salad bowl, pour the oil, lemon juice and mustard. Season with salt and pepper to taste, then beat well using a fork, until the vinaigrette is emulsified. Coarsely dice the beetroots then add them to the salad bowl. Add the spinach then toss well. Add the crumbled cheese and nuts, then serve.

Observations

Beets can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

230

Fat

19 g

29 %

Saturated 4.9 g
+ Trans 0 g

24 %

Cholesterol

10 mg

Sodium

170 mg

7 %

Carbohydrate

10 g

3 %

Fibre

2 g

9 %

Sugars

6 g

Net Carbs

8 g

Protein

6 g

Vitamin A

31 %

Vitamin C

17 %

Calcium

7 %

Iron

11 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Vitamin A, Vitamin K
Good source of  :
Magnesium, Potassium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Iron, Niacin, Omega-3, Omega-6, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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