CHEF JEFF -- ONE BYTE AT A TIME: Beet Salad

This simple dish is low in calories yet delivers a lot of flavor.

Beet Salad

1 16-ounce can whole beets

¼ cup diced red onion

¼ cup sugar

1 teaspoon Dijon mustard

¼ cup white wine vinegar

Drain beets, reserving ¼ cup liquid, and slice into ¼- to ½-inch slivers. Add onions and toss. In a saucepan over medium heat, cook the sugar, mustard and reserved beet liquid until sugar dissolves. Add vinegar and bring to boil; remove from heat and allow to cool. Pour over the beets and onions, toss and refrigerate for 4 to 6 hours. Serve at room temperature.

Yield: Serves 4.

Approximate nutritional analysis per serving: 92 calories, 1 percent of calories from fat), 0.2 grams fat (no saturated, no monounsaturated), no cholesterol, 1 gram protein, 21.5 grams carbohydrates, 2.4 grams fiber, 249 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.