Spring Salad with Beets, Prosciutto and Creamy Onion Dressing - 13g Carbs, 4g Fiber, 0g Added Sugar
From: Eating Well - March/April 2010
Tender mixed salad greens (mesclun) from the garden or farmers' market along with baby beets, crispy and salty prosciutto and a creamy dressing make a fabulous salad.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Diabetes appropriate | Gluten free
Active Time: 50 minutes
Total Time: 50 minutes
Servings: 6
Serving Size: about 2 1/4 cups each
1 tsp PLUS 1 Tbsp extra-virgin olive oil, divided
4 very thin slices prosciutto (about 2 ounces)
1 bunch beets (about 12 oz), preferably baby-size, stems and greens removed
1 medium sweet onion, sliced
1/4 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground pepper
1/4 cup nonfat or low-fat buttermilk
2 Tbsp white-wine vinegar
2 Tbsp mayonnaise
1 Tbsp chopped fresh chives
14 cups mixed salad greens
1. Preheat oven to 400 degrees F. Brush 1/2 teaspoon oil over a large
baking sheet. Cut prosciutto into 1- to 1 1/2-inch squares and place
on the baking sheet. Brush the prosciutto with 1/2 teaspoon oil. Bake
until crispy, 5 to 7 minutes. Carefully transfer the prosciutto "chips" to a wire rack with a spatula. (If you leave them on the baking sheet, they won't be as crisp.)
2. Meanwhile, place beets in a large saucepan with enough water to cover by at least 2 inches. Bring to a boil; reduce heat to maintain a gentle simmer and cook until tender when pierced with a fork, 20 to 30 minutes. (If using larger beets, they will take up to 40 minutes.) Drain and let stand until cool enough to handle. Trim both ends of the beets and rub off the skins. Cut into wedges.
3. While the beets are cooking, combine onion with the remaining
1 tablespoon oil, thyme, salt and pepper in a small saucepan. Cover
and cook over medium-low heat, stirring often, for 10 minutes. Uncover and continue cooking until the onion is very soft and caramelized, 8 to 10 minutes more. (If the onion begins to brown before it becomes very soft, add water 1 tablespoon at a time.) Remove from the heat, cover and let stand for 10 minutes.
4. Stir the onion, scraping up any browned bits. Set aside 1/4 cup
and transfer the remaining onion to a food processor or blender.
Add buttermilk, vinegar, mayonnaise and chives; puree until smooth.
5. Toss salad greens, the reserved 1/4 cup onion and the dressing in a large bowl. Divide among 6 plates. Top with the beets and prosciutto chips.
Make Ahead Tip:
Cover and refrigerate cooked beets (Step 2) for up to 2 days. Bring to room temperature before serving.
Servings: 6
Serving Size: about 2 1/4 cups each
Nutrition per Serving:
134 Calories, 7g Fat, 2g Sat, 3g Mono, 12mg Cholesterol, 6g Protein,
13g Carbs, 4g Fiber, 0g Added Sugars, 424mg Sodium, 601mg Potassium
Nutrition Bonus: Vitamin A (71% daily value), Folate (51% dv),
Vitamin C (43% dv), Potassium (17% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 1 1/2 fat
No comments:
Post a Comment