Roasted root vegetables with cumin and coriander
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
Ingredients
1/2 pound sweet potatoes, peeled and cut into 1-inch pieces
1/2 pound parsnips, peeled and cut into 1-inch pieces
1/2 pound rutabagas, peeled and cut into 1-inch pieces
1/2 pound turnips, peeled and cut into 1-inch pieces
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro (fresh coriander)
Directions
Position a rack in the lower third of the oven and preheat to 400 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.
Nutritional Analysis(per serving)Calories 101 Monounsaturated fat 3 g
Protein 2 g Cholesterol 0 mg
Carbohydrate 16 g Sodium 179 mg
Total fat 4 g Fiber 4 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00337
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