Heart-Smart_Recipes_2016_

Heart-Smart Recipes 63

Wild Rice and Roasted Beet Salad
SERVINGS 6 (^1 ⁄ 2 cup each)
PREP 20 minutes BAKE 1 hour COOL 15 minutes
COOK 40 minutes CHILL 30 minutes
1 1 ⁄ 4 to 1^1 ⁄ 2 lb. beets with leafy green tops
(3 medium)

(^2) ⁄ 3 cup wild rice
1 1 ⁄ 2 tsp. olive oil
2 Tbsp. finely chopped shallot
1 clove garlic, minced
2 Tbsp. red wine vinegar
1 1 ⁄ 2 Tbsp. walnut oil
1 Tbsp. maple syrup
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
2 Tbsp. chopped pecans, toasted (optional)
6 Tbsp. crumbled reduced-fat Gorgonzola or
feta cheese (1^1 ⁄ 2 oz.)

1. Preheat oven to 425°F. Cut tops of beets; trim
   roots. Wash beets and greens. Chop 3 cups beet
   greens; set aside (reserve remaining greens for
   another use). Wrap each beet in foil. Place on a
   baking sheet. Bake beets 1 to 1^1 ⁄ 2 hours or until
   tender. Remove foil; let cool 15 minutes. Wrap
   each beet in a paper towel and rub of skin. Cut
   beets into bite-size pieces.


2. Meanwhile, rinse and drain wild rice. In a small
   saucepan combine rice and 1^2 ⁄ 3 cups water. Bring
   to boiling; reduce heat. Simmer, covered, 40 to
   50 minutes or until tender; drain. Rinse with cold
   water; drain. In a large skillet heat oil over medium
   heat. Add chopped beet greens, shallot, and
   garlic. Cook 3 to 5 minutes or until greens are
   wilted. Remove from heat; let cool.


3. For dressing, in a screw-top jar combine next
   five ingredients (through pepper). Cover; shake.


4. In a bowl combine cooled wild rice, beets,
   greens mixture, and pecans. Add dressing; toss to
   coat. Top with cheese. Chill 30 minutes.

PER SERVING: 164 CAL. | 6 G TOTAL FAT (1 G SAT. FAT)
4 MG CHOL. | 245 MG SODIUM | 22 G CARB. | 3 G FIBER
7 G SUGARS | 6 G PRO.

Buckwheat-Pea Falafel
SERVINGS 4 (3 falafel + 1 cup noodles each)
START TO FINISH 1 hour

(^2) ⁄ 3 cup untoasted buckwheat groats
1 1 ⁄ 2 cups water
(^1) ⁄ 2 cup frozen peas
(^1) ⁄ 3 cup coarsely shredded carrot
3 Tbsp. whole wheat flour
2 Tbsp. refrigerated or frozen egg product,
thawed
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 2 tsp. ground coriander
(^1) ⁄ 2 tsp. ground cumin
(^1) ⁄ 8 tsp. ground nutmeg
6 cloves garlic, minced
2 Tbsp. olive oil
2 medium zucchini (about 10 oz. each)
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 cup chopped fresh mint
Fat-free plain Greek yogurt (optional)

1. In a large dry nonstick skillet cook groats over
   medium-high heat 4 to 5 minutes or until browned
   and fragrant, stirring occasionally. In a medium
   saucepan combine groats and the water. Bring
   to boiling; reduce heat. Simmer, covered, 10 to
   12 minutes or until buckwheat is tender and most
   of the liquid is absorbed. If necessary, drain of
   excess liquid. Cool slightly.


2. In a food processor combine the next eight
   ingredients (through nutmeg) and three cloves of
   the garlic. Cover; pulse until peas are coarsely
   chopped and mixture is combined. Add cooked
   buckwheat. Cover; pulse just until combined
   (there should be visible bits of peas and carrots).


3. Divide buckwheat mixture into 12 equal
   portions (mixture will be sticky). Using wet hands,
   shape each portion into a ball. Pat balls into
   2-inch paties. Heat oil in the same skillet over
   medium-high heat. Add half of the paties. Cook
   5 to 6 minutes or until browned, turning once.
   Remove falafel from skillet; keep warm. Repeat
   with remaining paties, reserving any oil in skillet;
   keep warm.


4. Meanwhile, use a vegetable spiral slicer to cut
   zucchini into long thin strands (or use a julienne-
   style vegetable peeler to cut long strips). Snip
   zucchini strands so they are easier to serve.


5. Add remaining three cloves garlic to skillet. Add
   zucchini; sprinkle with^1 ⁄ 4 teaspoon salt. Cook and
   toss with tongs 1 to 2 minutes or until crisp-tender.


6. Serve zucchini with falafel and top with mint.
   If desired, serve with yogurt.
   PER SERVING: 230 CAL. | 8 G TOTAL FAT (1 G SAT. FAT)
   0 MG CHOL. | 352 MG SODIUM | 35 G CARB. | 6 G FIBER
   6 G SUGARS | 8 G PRO.

BUCKWHEAT-PEA FALAFEL

GETTING THE

MOST OUT OF

GRAINS

Start your day

with cooked

BUCKWHEAT

groats topped with

chopped apples

and maple syrup or

sliced bananas and

walnuts. Add crunch

to salads and

cooked vegetables

by sprinkling

them with toasted

buckwheat.

Toss cooked WILD

RICE with chopped

dates and pecans

for a sweet side

dish. Stir chopped

green onions and

hazelnuts into rice

for a savory side.

Cooked BARLEY

with milk,

cinnamon, and

raisins makes a

hearty breakfast.

Use barley as the

base for a risoto-

style dish flavored

with basil, corn, and

minced garlic.

buckwheat