Red and White Salad

Red and White Salad

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Servings: 4
Calories: 132
Prep Time 15 minutes
Cook Time 50 minutes

Ingredients
 

  • 8 oz fresh beetroot scrubbed
  • 8 oz eating apple washed
  • about 2 tablespoons lemon juice
  • 2 chicory heads cut into 1 cm (1/2 inch) thick slices
  • 1/4 pint natural
  • low-fat yogurt or cultured buttermilk
  • 1/4 teaspoon pepper
  • 1 teaspoon mild mustard
  • pinch of salt
  • 2 teaspoons sunflower oil

Instructions

  • Boil or steam the beetroot for about 50 minutes until tender. Drain and dice.
  • Quarter and core the apple, then cut into small cubes. Toss in the lemon juice immediately to avoid discoloration.
  • Mix the apple with the chicory in a serving dish. Combine the yogurt or buttermilk, pepper, mustard, salt and oil in a jug. Spoon over the salad.
  • Stir in the beetroot just before serving, as its colour will quickly stain the other salad ingredients.
  • Cultured buttermilk is available in the dairy section of many large supermarkets. Sunflower oil is a useful all-purpose oil with a milder flavour than olive oil. Diced Chinese leaves may be used instead of the chicory.
Calories: 132 kcal
Carbohydrates: 23 g
Protein: 5 g
Fat: 4g
Saturated Fat: 1 g
Cholesterol: 4 mg
Sodium: 122 mg
Potassium: 1016 mg
Fiber: 10 g
Sugar: 12 g
Vitamin A: 4957 IU
Vitamin C: 26 mg
Calcium: 167 mg
Iron: 2 mg
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