Beet and Orange Salad with Citrus Vinaigrette

By Abby Henry Singh November 9, 2017Recipes, Salads, Sides

Beets are a good source of folate and antioxidants, and oranges are a good source of vitamin C. This salad combines both these power foods to create a healthy, cancer-fighting dish.

Ingredients

4 medium beets, stems trimmed to 1-inch

1 large navel orange

8 large butter or Boston lettuce leaves

1-2 Tbsp. diced red onion

1/4 cup orange juice

1 Tbsp. lemon juice

2 tsp. balsamic vinegar

1/2 tsp. salt

Ground black pepper

1 Tbsp. extra-virgin olive oil

Directions

1. Set a steamer insert into a large, deep saucepan. Pour in cold water to a depth of 2 inches, making sure it does not

touch the bottom of the steamer. Arrange the beets in one layer the steamer. Cover tightly, and set the pot over high heat. When the water boils, reduce the heat and simmer the beets 45 minutes, or until a thin knife meets slight resistance when inserted into the center at the widest point. Transfer the beets to a plate and set aside until cool enough to handle.

2. To avoid staining your work surface, lay a sheet of plastic wrap over it. Slip your hands into plastic sandwich bags.

Cut the tops and root tip off the beets. With your fingers, pull and slide off their skin. Cut each beet crosswise into 6 slices.

3. Grate 2 teaspoons zest from the orange and set aside. Cut off the top and bottom of the orange. Setting the orange on one of its cut sides on your work surface, slice off the peel in strips, letting the knife follow the curve of the fruit. Cut the orange crosswise into 8 slices.

4. To assemble, line 4 salad plates with the lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of the lettuce. Sprinkle on one-fourth of the onions. Or, if desired, line a serving platter with the lettuce, top with all the beets and orange slices, and the onion.

5. For the dressing, in a small bowl, whisk together the orange and lemon juices, vinegar, salt, and pepper until the salt dissolves. Whisk in the oil and add zest. Spoon the dressing over the salad. Serve immediately.

Makes 4 servings

Per serving: 90 calories, 4 g total fat (<1 g saturated fat), 14 g carbohydrate, 2 g protein, 3 g dietary fiber, 360 mg sodium.

 

Recipe from the American Institute for Cancer Research.

 

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

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