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| Recipe: Beet and Walnut Salad with Roquefort |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 30 min.
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| Ingredients: |
- 1 Lbs. beet, scrubbed, stems and roots trimmed
- 1 Tbs. red wine vinegar
- 1 Tbs. walnut or olive oil
- 2 Tbs. chopped walnuts
- 2 Tbs. Roquefort or blue cheese\grated, crumbled
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| Cooking Directions: |
Place beets in a steamer basket over boiling water. Cover saucepan and
steam 30 minutes or until tender. Rinse beets under cold
water. Peel beets and cut into cubes. Transfer beets to a mixing
bowl. Add vinegar and oil and toss. Add walnuts and cheese and gently
toss. Season with salt and pepper to taste. |
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| Per Serving:
calories 120, fat 8.0g, calories from fat 60%, protein 3.8g, cholesterol 3.8mg, dietary fiber 2.5g
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| Nutrients |
Exchanges |
| Calories |
120 |
Milk Exchanges |
0.0 |
| Protein |
3.8g |
Vegetable Exchanges |
2.0 |
| Carbohydrates |
12.1g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.5g |
Bread Exchanges |
0.0 |
| Sugar |
8.6g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.0g |
Lean Meat Exchanges |
0.1 |
| Saturated Fat |
1.6g |
Very Lean Meat/Protein Exchanges |
0.1 |
| Mono-unsaturated Fat |
2.0g |
Fat Exchanges |
1.3 |
| Poly-unsaturated Fat |
4.4g |
| % Calories from Fat |
60% |
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|
| Cholesterol |
3.8mg |
| Sodium |
163.7mg |
| Vitamins |
Minerals |
| Vitamin A |
18.3IU |
Calcium |
48.6mg |
| Thiamin (B1) |
0.3mg |
Copper |
0.9mg |
| Riboflavin (B2) |
0.5mg |
Iron |
1.1mg |
| Niacin (B3) |
0.4mg |
Magnesium |
36.0mg |
| Vitamin B6 |
0.8mg |
Manganese |
0.6mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
78.1mg |
| Vitamin C |
4.2mg |
Potassium |
373.9mg |
| Vitamin E |
0.9IU |
Selenium |
1.3mcg |
| Folate |
95.3mcg |
Sodium |
163.7mg |
| Pantothenic Acid |
0.3mg |
Zinc |
0.6mg |
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