Wednesday, December 9, 2009

Roasted Beets with Orange Butter and Dill

I think beets are a funny kind of root vegetable, either you love them or you hate them. I happen to love them. Beets have some great nutritional value also. They are low on the glycemic index and are low in calories. They are high in fiber and are a rich source of Omega-3 fatty acids, vitamin C, folate and iron. So, beets are good for you, too. The downside of beets is that they are almost all natural sugar. But for me, the benefits outweigh the drawbacks and since it is considered the healthiest to eat the colors of the rainbow I do include these beautiful red jewels in my diet occasionally. If you normally don't eat beets, as with any new food I suggest that you test after eating them to see if your blood glucose levels were affected. The beet tops are not used in this recipe but you shouldn't waste them. They can be sauteed on their own in a little olive oil and are wonderful. This beet recipe is based on how my grandmother used to prepare them. Beets pair so well with orange and dill and this is my updated version using the classic flavor combinations. I hope you enjoy.

Roasted Beets with Orange Butter and Dill


1 lb. beets, without tops (yields 2 cups sliced after roasting)
1 Tbsp. unsalted butter
2 Tbsp. fresh orange juice
1 1/2 Tbsp. orange zest, grated
1/4 cup water
1 Tbsp. fresh dill, chopped

Preheat oven to 400'

Line a small sheet pan with aluminum foil. To prepare the whole beets trim off the entire root end and trim the stem end leaving about 1/2" of stem. Rinse well in cool water and pat dry. Place whole beets on sheet pan and roast at least 50 to 60 minutes or until tender, depending on the size of your beets. When a knife is inserted and it comes out easily they are done. Cool enough to handle. When cooled peel off the outer skin and discard. It should come off with ease if the beets are tender enough. Thinly slice the beets.

Preheat a large saute pan on medium high heat. Add the butter, orange juice and zest. Add the beets and toss to coat. Pour in the water, stir the beets and let the water evaporate, about 2 minutes, and all the beets will be glazed with the orange butter. Add the fresh dill at the very last moment.

Nutrition Facts
4 - 1/2 Cup Servings
Amount Per Serving
Calories 60.4
Total Fat 3.0 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 7.8 mg
Sodium 53.7 mg
Potassium 243.3 mg
Total Carbohydrate 7.9 g
Dietary Fiber 2.2 g
Sugars 5.3 g
Protein 1.2 g

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