Roasted Beet Dinner Salad
Beets, a root vegetable food source, originated in the Mediterranean and dates back to prehistoric times. High in antioxidants, beets were often used for medicinal purposes, but by the 18th century they became a popular food item.
If you haven’t already roasted beets, roast some during the day today.
*A note of caution: beet juice has been used as a natural dye (even a hair dye) for centuries, so be sure to wear latex gloves as you handle the cooked beets.
Grocery List: Beet Dinner Salad
Beet Salad
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce
1 red bell pepper
1 cucumber
Napa cabbage (if needed)
6 baby beets or 3 medium beets with greens
16 cherry tomatoes
1 new apple
one half C. walnut halves
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one 6 oz. can sliced water chestnuts
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional Items
Nutritional Value: Roasted Beet Dinner Salad
Roasted Beet Dinner Salad (chicken)
Nutritional Analysis
Per Serving
Calories: 510
Protein: 32 g
Carbohydrates: 51 g
Total Fat: 20 g
(Saturated Fat:) 4.5 g
Dietary Fiber: 10 g
Cholesterol: 75 mg
Sodium: 540 mg
% calories from fat: 36.2 %
Serving Size:
1 large beet dinner salad (14 oz.) with 2 oz. chicken and 2 oz. dressing. Complete with 1 artisan roll.
Roasted Beet Dinner Salad (meatless)
Nutritional Analysis
Per Serving
Calories: 520
Protein: 29 g
Carbohydrates: 55 g
Total Fat: 20 g
(Saturated Fat:) 4 g
Dietary Fiber: 12 g
Cholesterol: 15 mg
Sodium: 770 mg
% calories from fat: 37.6 %
Serving Size:
1 large beet dinner salad (14 oz.) with 2. 5 oz. sliced chicken less tenders and 2 oz. dressing. Complete with 1 artisan roll.
