|
Cinderella Vegetables
The homely appearance of celeriac, rutabaga, parsnips, cauliflower and turnips belies their charm. In addition to the nutritional benefits, these vegetables - often thought of as cold-weather vegetables - have been reliable staples for centuries in Northern and Eastern European diets. Hardy, abundant and filling, they kept well in cold cellars and could be relied upon for nourishment during long winters and economically trying times.
Beyond their basic utility, these vegetables possess surprising culinary charm. Beneath their bold, assertive flavors lies subtle sweetness. Their dense, firm flesh lends itself to both slow roasting and quick stir-frying.
It is time to invite those vegetables to your table! With the following recipes, you're sure to come to appreciate the qualities of these vegetables in short order.
Recipes:
Maple-Glazed Rutabaga
Sweet maple syrup complements earthy, slightly bitter rutabaga. Serve with pork tenderloin or lean ham.
Ingredients:
1/4 cup maple syrup
1-1/2 teaspoons butter, melted
7 cups (one-half inch) cubed peeled rutabaga (about two medium)
1 /4 teaspoon salt
1 /4 teaspoon black pepper
Cooking spray
Directions
Preheat oven to 425-degrees.
Combine syrup and butter in a large bowl, stirring with a whisk. Add rutabaga, salt and pepper; toss to coat. Spread rutabaga mixture on a jelly roll pan coated with cooking spray.
Bake at 425-degrees for 35 minutes or until rutabaga is tender, stirring occasionally.
Recipe makes four servings, 1-cup each.
Nutritional information per serving:
Calories: 153
Fat: 2g
Saturated fat: 1.1g
Protein: 3g
Carbohydrates: 33.5g
Fiber: 6.2g
Cholesterol: 5mg
Sodium: 212mg
Print this recipe
Roasted Cauliflower
Mellow, slightly sweet roasted garlic and onions round out the flavor of cauliflower.
Ingredients:
2 teaspoons olive oil
2 medium onions, quartered
5 garlic cloves, halved
4 cups cauliflower florets, about 1-1/2 pounds
Cooking spray
1 tablespoon water
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh flatleaf parsley
Directions:
Preheat oven to 500-degrees.
Heat oil in a large skillet over medium heat. Add onions and garlic; cook five minutes or until browned, stirring frequently. Remove from heat.
Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500-degrees for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley.
Recipe makes four servings, 1-cup per serving.
Nutritional information per serving:
Calories: 94
Fat: 3.1g
Saturated fat: 0.4g
Protein: 4.5g
Carbohydrates: 15.4g
Fiber: 5.4g
Cholesterol: 0mg
Sodium: 408mg
Print this recipe
Parsnip and Portobello Casserole
Mushrooms, sweet parsnips and cheese are an unusual yet pleasing combination.
Ingredients:
6 ounces portobello mushroom caps
2/3 cup chopped sugar-cured ham (about 3 ounces)
1 cup chopped yellow onion
2 tablespoons minced shallots
2/3 cup fat free, less sodium chicken broth
2-1/2 cups shredded parsnip (about 1-pound)
1/4 teaspoon black pepper
1/2 cup (2 ounces) shredded Gouda cheese
Cooking spray
1/4 dry bread crumbs
2 tablespoons chopped fresh parsley
Directions:
Preheat oven to 375-degrees.
Remove brown gills from undersides of portobello mushroom caps using a spoon, and discard gills. Chop to measure 3-1/2 cups.
Heat a large skillet over medium-high heat. Add chopped ham; sauté two minutes, stirring frequently. Add onion and shallots; sauté five minutes or until tender. Add mushroom and broth; cook five minutes, stirring frequently. Add parsnip and pepper; cook five minutes, stirring frequently.
Remove from heat; stir in cheese. Spoon mixture into a 2-quart baking dish coated with cooking spray. Combine breadcrumbs and parsley, sprinkle over mushroom mixture. Bake at 375-degrees for ten minutes or until golden brown.
Recipe makes four servings.
Nutritional information per 3 /4-cup:
Calories: 227
Fat: 6g
Protein: 11.6g
Carbohydrates: 33.5g
Fiber: 2.9g
Cholesterol: 24mg
Sodium: 407mg
Print this recipe
Curried Celeriac Slaw with Dried Cherries
Ingredients:
1/2 dried tart cherries
1/2 cup finely chopped red onion
3 tablespoons plain fat-free yogurt
3 tablespoons fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1 teaspoon olive oil
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups shredded peeled celeriac (about 1-pound celery root)
Directions:
Combine all ingredients except the celeriac in a large bowl, stirring with a whisk. Add celeriac; toss well to coat. Cover and chill two hours.
Recipe makes four servings.
Nutritional information per 2/3 cup:
Calories: 138
Fat: 2.2g
Protein: 3.9g
Carbohydrates: 32.3g
Fiber: 3.6g
Cholesterol: 2mg
Sodium: 486mg
Print this recipe
Turnip and Rutabaga Stir-Fry
Ingredients:
2 teaspoons vegetable oil
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
2 cups (3-inch) julienne-cut peeled turnip (about 1/2 pound)
2 cups (3-inch) julienne-cut peeled rutabaga (about 1/2 pound)
1 cup sugar snap peas, trimmed and each cut in half lengthwise
1/4 cup fat free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons mirin (sweet rice wine)
Directions:
Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic, stir-fry 30 seconds. Add turnip and rutabaga; stir-fry another one minute or until crisp-tender. Add sugar snap peas, stirring 30 seconds.
Combine broth, soy sauce, cornstarch and mirin in a small bowl; add to pan. Bring to a boil; cook one minute, stirring constantly.
Recipe makes four servings.
Nutritional information per 3 /4-cup serving:
Calories: 96
Fat: 2.5g
Protein: 3.3g
Carbohydrates: 15.7g
Fiber: 3.7g
Cholesterol: 0
Sodium: 514mg
Print this recipe
|
|
|
|
