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Braised Carrots and Parsnips

Prep:15 minutes; Cook: 40 minutes.

Health NOVEMBER 2012

  • Yield: Makes 6 servings (serving size: 1 1/3 cups veggies)
  • Cook time: 40 Minutes
  • Prep time: 15 Minutes

Ingredients

  • 1/4 cup olive oil
  • 1 large red onion, diced
  • 4 cloves garlic, smashed
  • 1 tablespoon paprika
  • 1/2 teaspoon coriander seed
  • 2 teaspoons salt, plus more to taste
  • 8 medium carrots, peeled and cut in large chunks on the bias
  • 8 medium parsnips, peeled, woody core removed and cut in large chunks
  • 1 large handful parsley leaves, finely chopped
  • 1/3 cup low-fat plain yogurt
  • 1/4 teaspoon black pepper

Preparation

1. Heat 3 TBSP olive oil in medium pot over medium heat. Add onion and garlic, stirring occasionally until soft and glistening (6 minutes). Add paprika, half the coriander, and salt; cook until oil turns deep red (about 1 minute). Add carrots, parsnips, and just enough water to cover (about 3 cups).

2. Bring to a simmer and cook until carrots are tender (20 minutes). Remove veggies with slotted spoon; keep cooking liquid until thick and slightly reduced (about 10 minutes more). Season with pepper to taste; return veggies to broth.

3. Heat remaining TBSP oil in small skillet over medium heat. Add rest of coriander and toast for a minute. Stir parsley into yogurt; season with salt and pepper. Transfer to serving bowl; drizzle on flavored coriander oil. Spoon vegetables onto platter with some cooking liquid. Serve with yogurt-coriander sauce.

Nutritional Information

Amount per serving
  • Calories: 280
  • Fat: 10.2g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 6.9g
  • Polyunsaturated fat: 1.3g
  • Protein: 5g
  • Carbohydrate: 46g
  • Fiber: 10g
  • Cholesterol: 1mg
  • Iron: 2mg
  • Sodium: 283mg
  • Calcium: 142mg
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Braised Carrots and Parsnips Recipe

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