Golden Beets: ChefMD®

Aired on Lifetime Television
Sunday, November 11 and December 30, 2007
Show 426

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Food As MedicineSM Tips: Betacyanin, the same pigment that gives beets their gorgeous color, also gives beets cancer fighting properties, specifically against colon cancer.

Culinary Taste Tip: For a different variation with a sharper flavor, substitute two tablespoons of crumbled goat cheese for the sour cream and two teaspoons fresh thyme for the dill.

Culinary Technique Tip: Before cutting up the beet root, remove the greens, and then scrub the beet with a vegetable brush to remove any dirt. Then slice off the top.

Sweet Golden Beets with Tender Greens

Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Calories: 94 per serving (29% from fat)

Ingredients:

1 bunch golden beets (5 large) with fresh green tops, preferably organic (about 1½ lbs.)
2 teaspoons extra virgin olive oil, divided
½ cup chopped sweet onion such as Vidalia, Walla Walla or Oso Sweet
2 tablespoons vegetable broth
¼ teaspoon salt
2 tablespoons light sour cream
1 tablespoon chopped fresh dill

Preparation:

Heat oven to 450°F. Cut off beet greens and set aside. Scrub the beets with a vegetable brush and cut them crosswise into thin (less than ¼-inch) slices. Toss them with 1 teaspoon of the olive oil and 2 tablespoons water in a 13 x 9-inch glass baking dish and spread them into a single layer. Roast them in the hot oven 20 minutes or until tender, stirring after 10 minutes.

Meanwhile, cook onion in remaining 1 teaspoon olive oil in a large nonstick skillet over medium heat 5 minutes. Wash and dry the beet greens and trim off tough stems. Thinly slice the greens crosswise. Add to the skillet with the vegetable broth and salt. Cover and cook 5 minutes. Uncover and sauté 5 to 6 minutes or until the greens are tender and juices evaporate. Transfer greens to four serving plates, top with the roasted beets and garnish with sour cream and dill.

Substitutions:

Chicken broth or water may replace the vegetable broth. For a different variation with a sharper flavor, substitute 2 tablespoons crumbled goat cheese for the sour cream and 2 teaspoons fresh thyme for the dill.

Nutritional Analysis:

Total fat (g): 3
Fat calories (kc): 29
Cholesterol (mg): 3
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 0
Monounsaturated fat (g): 2
Fiber (g): 3
Carbohydrates (g): 15
Sugar (g): 9
Protein (g): 3
Sodium (mg): 357
Calcium (mg): 95