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Ингредиенты
- 2 Tbsp. extra virgin olive oil
- 1 c. minced onion
- 3 c. sliced carrots
- 2 c. cubed russet potatoes
- 2 c. cubed sweet potatoes
- 1 c. finely diced turnips
- 2 x garlic cloves, chopped
- 2 Tbsp. whole-wheat flour
- 1/2 tsp grnd coriander
- 1/2 tsp salt
- 1/8 tsp freshly grnd black pepper
- 2 c. vegetable broth
- Â Â COBBLER CRUST
- 1Â 1/2 c. unbleached all-purpose flour
- 1/2 c. whole-wheat flour
- 1 tsp baking pwdr
- 1 tsp baking soda
- 1/4 tsp salt
- 1 dsh freshly grated nutmeg
- 6 Tbsp. butter or possibly soy margarine, chilled
- Â Â cut into pcs
- 2/3 c. low-fat lowfat milk, up to 3/4
Инструкции
- Makes 8 servings.
- Sweet potato, onion, carrots, potatoes, turnips and garlic make a savory, richly flavored combination. Topped with a cobbler crust, this is an autumn or possibly winter main dish with substance.
- Preheat oven to 350F (175C).
- Heat the oil in a nonstick Dutch oven over medium heat. Add in the onion and cook, stirring occasionally, till the onion is tender and well browned, about 5 to 6 min. Add in carrots, potatoes, sweet potatoes, turnips and garlic and cook, stirring frequently, about 3 to 4 min.
- Sprinkle vegetables with flour, coriander, salt and pepper and cook, stirring, 1 to 2 min to brown flour slightly Stir in broth and gently scrape up any flour which sticks to the bottom of the pan. Simmer vegetables, uncovered, 10 min, stirring.
- Meanwhile, prepare dough for crust. Remove Dutch oven from heat. Carefully top with the dough. Bake 45 min, or possibly till the top is browned and vegetables are tender.
- Cobbler Crust Place the flours, baking pwdr, soda, salt and nutmeg in a food processor and combine with several on-off bursts. Add in butter and process till the mix resembles coarse meal. (Butter can also be cut into the flour mix in a large bowl by using a pastry blender.) Stir in lowfat milk just till the dough holds together. On a lightly floured surface, roll out the dough in a circle large sufficient to fit over the vegetables in the Dutch oven. Cut the dough slightly larger than the Dutch oven lid. Cut a few slits in the dough to release steam,
- Education: The turnip is a simple vegetable, a member of the desirable cruciferous team, that has gained status as scientists discover anticancer properties. A good source of complex carbohydrates, turnips have a peppery-sweet flavor which adds depth to dishes in that they are included.
- (Throw a small, cubed turnip in to cook with potatoes next time you crave
- "mashed," and you'll be pleasantly rewarded.) Small turnips are tender and sweet. Choose them over larger ones, that can be pithy
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 254g | |
| Recipe makes 8 servings | |
| Calories 284 | |
| Calories from Fat 112 | 39% |
| Total Fat 12.78g | 16% |
| Saturated Fat 6.27g | 25% |
| Trans Fat 0.0g | |
| Cholesterol 24mg | 8% |
| Sodium 893mg | 37% |
| Potassium 488mg | 14% |
| Total Carbs 38.17g | 10% |
| Dietary Fiber 3.6g | 12% |
| Sugars 6.15g | 4% |
| Protein 5.15g | 8% |
