Greens & Beets with Orange Poppy Seed Dressing Recipe With Nutrition Data and Calorie Count

Greens & Beets with Orange Poppy Seed Dressing

This fresh and zippy salad dressing brings out the sweetness in the roasted beets and oranges while making the salad greens sing with bright flavor.

Yields:

6 servings

Prep Time:

10 mins

Cook Time:

25 mins

Meal Type:

Salad and Salad Dressing

Rating:

Ingredients

  • 1 tsp Dijon mustard
  • 1 tbsp poppy seeds
  • 1 tsp minced garlic
  • 1/2 tbsp honey
  • 2 tbsps white vinegar
  • 3 tbsps orange juice
  • 1/2 tsp grated orange rind
  • 1 tbsp canola oil
  • 2 navel oranges
  • 1/3 cup sliced red onion
  • 6 cups mixed greens
  • 16 oz beets

Directions

  • Wash beets and wrap in foil. Place in 400 °F (200 °C) oven for about 1 hour and 30 minutes or until knife slides easily into beets.
  • Let stand until cool enough to handle. Remove skin and slice thinly; set aside.
  • Spread greens onto platter and sprinkle with red onions then top with beets.
  • With a chef’s knife and using a sawing motion cut skin and white pith from oranges and cut between membranes to make segments.
  • Sprinkle over top of greens; set aside.
  • For the orange poppy seed dressing; in a small bowl, whisk together oil, orange rind and juice, vinegar, mustard, honey, garlic and poppy seeds. (Grating rather than crushing the garlic gives it smoother texture.)
  • Drizzle over salad mixture and serve.
  • Note: based on a recipe from the Heart and Stroke Foundation 2011.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 224
% Daily Value*
  • Total Fat
    Amount Per Serving 11.21g
    % Daily Value 14%
    • Saturated Fat
      Amount Per Serving 0.269g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.21g
    • Monounsaturated Fat
      Amount Per Serving 1.511g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 320mg
    % Daily Value 14%
  • Total Carbohydrate
    Amount Per Serving 27.18g
    % Daily Value 10%
    • Dietary Fiber
      Amount Per Serving 5.4g
      % Daily Value 19%
    • Total Sugars
      Amount Per Serving 12.87g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 4.02g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 1mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 40mg
    % Daily Value 44%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 4mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 5mg
    % Daily Value 28%
  • Potassium
    Amount Per Serving 353mg
    % Daily Value 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 224 KCal
  • Fat 11.21 g
  • Carbs 27.18 g
  • Protein 4.02 g

There are 224 calories in 1 serving of Greens & Beets with Orange Poppy Seed Dressing.

How long would it take to burn off 224 KCal?

Basketball

22 minutes

Cycling (10 MPH)

31 minutes

Jogging

18 minutes

Running

15 minutes

Swimming (crawl, moderate pace)

22 minutes

Walking

26 minutes

Weight Training

26 minutes

Values estimated based on person weighing 160 lbs.

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