Beet & Kale Salad with Feta Cheese Recipe

November 6, 2013 by  
Filed under Recipes

 

Ingredients:

  1. 4 small beets, peeled and cubed (1-1.5 cm squared)
  2. 2 small bunches of kale, cleaned, deveined and coarsely chopped
  3. ½ garlic bulb
  4. 1 tsp olive oil
  5. Olive oil sprayer
  6. ¼ cup low fat feta cheese
  7. 3 Tbsp balsamic glaze (no sugar added)
  8. ¼ tsp ground black pepper

 

Methods:

  1. Preheat oven to 350 F
  2. If you have a garlic roaster – prepare garlic with 1 tsp olive oil in roaster – if not, place garlic and oil in a tin foil ‘boat’.
  3. Toss 1 lightly with 5, place on baking sheet
  4. Place garlic roaster or tin foil boat on the center of baking sheet with the beets, roast for 25 minutes
  5. Remove from oven, and reduce heat to 300 F
  6. Toss 2 lightly with 5, place on baking sheet and roast for 5 – 7 minutes
  7. Once cooled, mince 3
  8. Toss 1, 2, 3, 6, 7 and 8 together in serving bowl – enjoy!
  9. Makes 4 servings

 

Discussion:

  • Balsamic glaze can be purchased pre-made or can be made at home by simply bringing to a boil ½ cup good quality balsamic vinegar and letting simmer for 12 minutes.  Will store in the fridge for months if not all is used.

 

Nutrition Facts

Beet & Kale Salad

  4 Servings

Amount Per Serving

  Calories 136.6
  Total Fat 6.0 g
  Saturated Fat 2.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 2.5 g
  Cholesterol 7.5 mg
  Sodium 239.0 mg
  Potassium 284.5 mg
  Total Carbohydrate 15.6 g
  Dietary Fiber 3.1 g
  Sugars 6.6 g
  Protein 6.6 g