Balsamic Beets and Walnuts

Preparation

1. Step 1

   If using fresh beets, simmer in 2 quarts boiling water, covered, for 40 to 50 minutes, or until tender. Drain the beets and let cool for about 5 minutes, or until cool enough to handle. Slip the skins off. Cut the beets crosswise into 1/4-inch slices.

   Step 2

   If using canned beets, stir them and the water together in a medium microwaveable bowl. Microwave, covered, on 100 percent power (high) for 2 to 3 minutes, or until the beets are heated through. Drain.

   Step 3

   Pour the beets into a serving bowl. Cover to keep warm. Set aside.

   Step 4

   Meanwhile, in a small saucepan, stir together the vinegar and 1 tablespoon brown sugar. Bring to a simmer over medium-high heat, stirring constantly until the sugar is dissolved. Simmer for 6 to 8 minutes, or until the mixture is reduced by half, to about 1/4 cup, without stirring. Remove from the heat. Set aside.

   Step 5

   Lightly spray a small skillet with cooking spray. Stir together the walnuts, cinnamon, and nutmeg. Cook over medium-low heat for 2 to 3 minutes, or until the walnuts are lightly toasted, stirring occasionally. Stir in the remaining 1 teaspoon brown sugar. Cook for 1 to 2 minutes, or until the mixture is heated through (the sugar will still be somewhat granulated).

   Step 6

   Drizzle the vinegar mixture over the beets. Sprinkle with the walnut mixture.

2. Nutrition information

   Step 7

   (Per serving)

   Step 8

   Calories: 101

   Step 9

   Total fat: 3.0g

   Step 10

   Saturated: 0.5g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 2.0g

   Step 13

   Monounsaturated: 0.5g

   Step 14

   Cholesterol: 0mg

   Step 15

   Sodium: 85mg

   Step 16

   Carbohydrates: 18g

   Step 17

   Fiber: 3g

   Step 18

   Sugars: 14g

   Step 19

   Protein: 2g

   Step 20

   Calcium: 27mg

   Step 21

   Potassium: 366mg

3. Dietary Exchanges

   Step 22

   2 vegetable

   Step 23

   1/2 other carbohydrate

   Step 24

   1/2 fat