Sweet beets and tangy goat cheese combined with toasted walnuts, arugula and salad greens make a tasty salad supper. This is a vegetarian dinner that can be assembled in minutes with the help of supermarket ingredients.
No need to spend time roasting the beets. Cooked beets are available in the produce section of the market.
For the tomato crostini side dish, tomatoes are cooked for 5 minutes to form a sweet puree that tops the toasted bread.
BEET AND GOAT CHEESE SALAD
1/4 cup walnuts
2 cups washed, ready-to-eat arugula
2 cups washed, ready-to-eat salad greens
2 cups cooked, ready-to-eat beets, cut into 1/2-inch pieces
4 ounces soft goat cheese, cut into 1/4- to 1/2-inch pieces
1 cup sliced red bell pepper
4 tablespoons reduced-fat oil and vinegar dressing
Toast the walnuts until golden either in a toaster oven or under the broiler about 3-4 minutes. Watch to see that they do not burn.
Divide the arugula and salad greens between 2 dinner plates. Add the beets, goat cheese, walnuts and red bell pepper slices. Toss well. Drizzle dressing over the entire salad.
Nutrition information per serving: 355 calories (60% from fat); 23.8 g fat (8.8 g saturated, 7 g monounsaturated); 22 mg cholesterol; 15.4 g protein; 26.1 g carbohydrates; 6.3 g fiber; 331 mg sodium.
Olive oil spray
1 tomato, cut into 1/2-inch pieces (about 1 cup)
1 small crushed garlic clove
2 slices whole-wheat baguette
Salt and freshly ground black pepper
Heat a small skillet over medium-high heat, and spray with olive oil spray. Add the tomatoes and garlic. Sauté until tomatoes give off their juice, about 5 minutes. Chop the tomatoes into smaller pieces with the edge of a spoon while they cook. Cook until the tomatoes are dry and form a purée.
While tomatoes sauté, toast the baguette slices. Spoon the tomato puree over the toasted bread, and add salt and pepper to taste. Serve with the salad.
Nutrition information per serving: 74 calories (33% from fat); 2.7 g fat (0.2 g saturated, 1.5 g monounsaturated); 0 mg cholesterol; 2.1 g protein; 11.8 g carbohydrates; 1.7 g fiber; 73 mg sodium.