Recipe: Sweet and Sour Beets and Beet Greens (with roasted beets)

SWEET AND SOUR BEETS AND BEET GREENS

"Our jazzed up sweet-n-sour beets include their nutrient-rich leaves too - a sweet deal for more nutrition and color. This is a refreshing summer side dish and goes well with most meals. Serve it with grilled or baked chicken, corn on the cob and a simple spinach salad. After just one bite, you won't have to sweet talk anyone into enjoying the beets."



5 medium (2 to 2 1/2-inch) fresh beets with leaves*
1 tsp. extra virgin olive oil
1 Tbsp. oil
1 large onion, diced
1 Tbsp. whole wheat flour
1 cup non-fat, low-sodium chicken or vegetable broth
2 Tbsp. brown sugar
6 Tbsp. apple cider vinegar or malt vinegar**
1 Tbsp. fresh lemon juice
Salt and freshly ground black pepper

Preheat oven to 425 degrees F. Lightly spray cooking oil on bottom of baking pan.

Cut off leaf stems from beets and set aside. Wash beets with skin on. Cut beets in half. Place cut side down in baking pan. Brush with olive oil.

Cover with foil and bake for 30 minutes.*** Test if tender by piercing with fork. If not tender, roast 10 minutes more and check again. Roasting time will vary depending on size and age of beets. Let beets cool.

While beets are roasting, trim stems from beets leaves and discard. In large bowl, wash beet leaves well and drain in colander. Chop enough leaves into 1/2-inch pieces to firmly pack 1 cup measuring cup and set aside. Save remaining beet greens for another use.

When beets are cool to touch remove outer skin of beets with fingers under running cool water or use paring knife to peel skin. Cut beets into 1/2-inch cubes and set aside.

In large skillet, heat oil over medium heat. Saute onion until translucent and tender, about 5 minutes. Stir in flour and continue cooking about 2 minutes. Slowly stir in broth. Add beet leaves and beets and cook about 4 minutes. Stir in brown sugar, vinegar and lemon juice. Cook for 10 minutes, stirring occasionally. Season with salt and pepper.

Serve warm or chilled.

*When buying beets look for those that are 2- to 3-inches in diameter, heavy and without cracks, especially around the stems. The stems should be firm and the leaves fresh looking. Skip beets that are too large with dried-out leaves.

**Malt or apple cider vinegar works well, but if you prefer a stronger sour flavor then use malt vinegar, which is made from the maltose sugars in barley, hence the name. Apple cider vinegar is made from cider or apple must (pressed fruit juice, skins, seeds and stems) and is somewhat milder.

***Cutting beets in half and roasting them instead of boiling accelerates cooking time and amplifies their sweet flavor by caramelizing and concentrating their natural sugars with dry heat.

Makes 4 servings

Per serving: 137 calories, 5 g total fat (<1 g saturated fat), 22 g carbohydrate, 3 g protein, 4 g dietary fiber, 123 mg sodium.

Adapted from source: American Institute for Cancer Research