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Recipe

Beet Salad with Dilled Yogurt Sauce

(makes 4 servings)

Since the beets are only in boiling water until the skins slip off, this is essentially a raw beet salad-a trick that we picked up at a hotel in Santa Margherita Ligure on the Italian Riviera. There, the salad was made with lots of fresh tarragon from the extensive kitchen herb garden grown by the chef.

At this time of year, my French tarragon is still dormant so I substituted fresh dill with excellent results. Using either herb, the dressing is a refreshing combination made from yogurt. Think of this salad when you're serving roasted or grilled chicken or fish.

1pound (480 g) fresh raw beets, scrubbed with tops removed
2cups (216 g) salad greens such as Boston lettuce, māche, curly endive, etc., torn into bite-size pieces
1/2cup (114 g) plain nonfat yogurt
2tablespoons (30 ml) chopped fresh dill
1tablespoon red wine vinegar
2teaspoons (8 g) sugar
1/4teaspoon (1.25 ml) salt
1/4teaspoon (1.25 ml) freshly ground pepper
2tablespoons (16 g) chopped walnut pieces

  1. Cover the beets with boiling water; let stand for 2 minutes. Drain and rinse with running cool water. Peel and coarsely grate the beets.
  2. Divide the salad greens among 4 salad plates. Arrange grated beets on top of greens.
  3. In a small bowl, combine yogurt, dill, vinegar, sugar, salt, and pepper. Drizzle the mixture over the salads and sprinkle with some of the walnuts. Serve at once.
Per serving:104 calories (21% calories from fat), 5 g protein, 3 g total fat (0.3 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 265 mg sodium
Diabetic exchanges:1 carbohydrate (bread/starch), 1/2 fat



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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

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