Recipe: Spring salad with beets
LARRY CROWE Associated Press
This spring salad, created by Katie Webster for the March-April 2010 issue of EatingWell magazine, is a good example of ways to make a salad exciting without negating its nutritional benefits. Mixed greens and simmered baby beets are the backbone of the salad, but it’s what goes on top – crisp prosciutto – that is the luxurious touch. The beets and the creamy onion dressing can be prepared ahead.
Prep: 35 minutes • Cook: 40 minutes
Serves 6
Note: The cook time for the onions overlaps the cook time for the beets.
INGREDIENTS
1 teaspoon plus 1 tablespoon extra- virgin olive oil, divided
4 slices prosciutto (about 2 ounces)
1 bunch beets (about 12 ounces), preferably small, stems and greens removed
1 medium sweet onion, sliced
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup nonfat buttermilk
2 tablespoons white wine vinegar
2 tablespoons mayonnaise
1 tablespoon chopped fresh chives
14 cups mixed salad greens
INSTRUCTIONS
Heat the oven to 400 degrees. Brush 1/2 teaspoon of the olive oil over a large baking sheet. Cut the prosciutto into 1- to 11/2-inch squares and place on the baking sheet. Brush the prosciutto with another 1/2 teaspoon oil. Bake until crispy, 5 to 7 minutes. Use a spatula to carefully transfer prosciutto “chips” to a wire rack to cool.
Meanwhile, place the beets in a large saucepan. Add enough water to cover by at least 2 inches. Bring to a boil, then reduce heat to a gentle simmer and cook until tender, 20 to 30 minutes. Drain the beets and let stand until cool enough to handle. Trim both ends of the beets and rub off the skins.
While the beets are cooking, in a small saucepan over medium-low, combine the onion with the remaining 1 tablespoon of olive oil, the thyme, salt and pepper. Cover and cook, stirring often, for 10 minutes. Uncover and continue cooking until the onion is very soft and caramelized, another 8 to 10 minutes. If the onion begins to brown before it becomes very soft, add water 1 tablespoon at a time. Remove from the heat, cover and let stand for 10 minutes.
Stir the onion, scraping up any browned bits. Set aside 1/4-cup and transfer the remaining onion to a food processor or blender.
Add the buttermilk, vinegar and mayonnaise, then purée until smooth. Transfer to a small bowl and stir in the chives.
In a large bowl, toss the salad greens, the reserved 1/4 cup of onion and the dressing. Divide among 6 plates. Top with the beets and prosciutto chips.
Per serving: 130 cal.; 5 g pro.; 12 g carb.; 7 g fat (1 sat., 2 monounsat., 1 polyunsat., 3 other); 8 mg chol.; 311 mg sod.; 3 g fiber; 3 g sugar; 49 percent calories from fat.