Roasted Root Vegetables with Cumin and Coriander - 16g Carbs, 4g Fiber
From: Mayo Clinic staff - www.mayoclinic.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
Dietitian's tip: The secret to perfect roasting is a hot oven and a
pan large enough to eliminate crowding. This ensures a crisp, evenly
browned exterior. Cut the vegetables to a uniform size for even cooking.
Serves: 8
1/2 lb sweet potatoes, peeled and cut into 1-inch pieces
1/2 lb parsnips, peeled and cut into 1-inch pieces
1/2 lb rutabagas, peeled and cut into 1-inch pieces
1/2 lb turnips, peeled and cut into 1-inch pieces
2 Tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro (fresh coriander)
Position a rack in the lower third of the oven and preheat to
400 degrees F.
In a large bowl, combine the vegetables, olive oil, cumin, coriander
and salt. Toss well to coat. Arrange the vegetables in a single layer
on a large baking sheet.
Roast, stirring or shaking the vegetables every 15 minutes, until
tender and evenly browned, about 45 minutes. Sprinkle with the
pepper, taste and adjust the seasoning.
Transfer to a serving dish and sprinkle with the cilantro. Serve
hot or at room temperature.
Serves: 8
Nutrition per Serving:
101 Calories, 4g Total Fat, 1g Saturated Fat, 3g Monounsaturated Fat,
0mg Cholesterol, 2g Protein, 16g Carbs, 4g Fiber, 179mg Sodium
Mayo Clinic Healthy Weight Pyramid Servings:
1 Carbs, 1 Fats
Diabetes Meal Plan Exchanges:
1 Starches, 1 Fat
Dash Eating Plan Servings:
1 Vegetables, 1 Fats and oils
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