Red and White Salad
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