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HEART Insight:
doi: 10.1097/01.HEARTI.0000437029.10057.a3
Departments: The Hungry Heart: Taking It Slow

Balsamic-Glazed Beets with Toasted Walnuts

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This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Serves 4; ½ cup per serving

Slow cooker size/shape: 1½- to 2½-quart round or oval • Slow cooking time: 3½ to 6 hours on low, OR 2 to 3 hours on high

As it reduces, balsamic vinegar thickens and becomes sweeter (though it does smell pungent), making it an addictively tasty, syrupy glaze for fresh beets. Serve the beets as a side dish or use a smaller amount on salads.

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1¼ pounds beets (3 medium to large) peeled, halved, and cut into 1-inch wedges

¼ cup water

⅓ cup balsamic vinegar

¼ teaspoon firmly packed light or dark brown sugar

¼ cup chopped walnuts, dry-roasted

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Put the beets in the slow cooker. Pour in the water. Cook, covered, on low for 3½ to 6 hours or on high for 2 to 3 hours, or until the beets are tender when pierced with a fork.

Meanwhile, in a small saucepan, stir together the vinegar and brown sugar. Bring to a boil over medium-high heat. Boil for 2 to 3 minutes, or until syrupy, stirring frequently (you will begin to see the bottom of the pan as you stir). Using a slotted spoon, transfer the beets to a serving bowl.

Drizzle the vinegar mixture over the beets. Sprinkle with the walnuts. Serve warm or at room temperature.

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Nutrients per Serving

Calories 108

Total Fat 5.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 3.5 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 79 mg

Carbohydrates 15 g

Fiber 3 g

Sugars 11 g

Protein 3 g

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Dietary Exchanges

2 vegetable, ½ other carbohydrate, 1 fat

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Cook's Tip on Fresh Beets

Peel the beets using a vegetable peeler and wear disposable gloves to avoid having your hands turn red as you peel.

© 2013 by the American Heart Association