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Thursday, June 16, 2016

Spicy Vegetable Wedges

How to Make Spicy Vegetable Wedges Recipe - Here is a lower GI version of potato wedges, made with carrots, parsnips and sweet potatoes. Lightly crushed coriander seeds and a hint of cinnamon accentuate the flavors of the vegetables, which are served with a tangy mustard and yogurt dip.



2 large carrots
2 parsnips
juice of 1 lime
2 tablespoons (30 ml) canola oil
2 tablespoons (30 ml) lightly crushed coriander seeds
1/2 teaspoon (2 ml) ground cinnamon
1/4 teaspoon (1 ml) freshly ground black pepper
11/4 pounds (600 g) orange sweet potatoes, peeled

Mustard dip:
2 teaspoons (10 ml) whole-grain mustard
1 teaspoon (5 ml) superfine sugar
grated zest of 1 lime
1 cup (250 ml) low-fat plain yogurt
3 tablespoons (45 ml) chopped fresh dill, plus extra to garnish

1 Preheat the oven to 425°F (220°C). Cut the carrots and parsnips into wedges. Place them in a saucepan with water to just cover. Bring to a boil, reduce the heat slightly and partially cover the pan. Cook for 2 minutes.

2 Meanwhile, combine the lime juice, oil, coriander, cinnamon and pepper in a roasting pan. Cut the sweet potatoes in half crosswise, then into thick wedges, about the same size as the carrots and parsnips. Add the sweet potatoes to the pan and coat with the spice mixture, and push them to one side of the pan.

3 Drain the carrots and parsnips and add them to the roasting pan. Use a spoon and fork to turn the hot vegetables and coat them with the spice mixture. Place in the oven and roast for 40 minutes, stirring and turning all the vegetables twice, until they are well browned in places and just tender. Remove from the oven and let cool slightly.

4 Meanwhile, to make the mustard dip, combine the mustard, sugar and lime zest in a bowl, and stir in the yogurt and dill. Transfer to a serving bowl, garnish with a little extra dill, and serve with the vegetables.

Each serving provides
171 calories, 5 g protein, 7 g fat (1 g saturated fat), 24 g carbohydrate (11 g sugars), 3 g fiber, 49 mg sodium

CARROTS, PARSNIPS AND SWEET POTATOES have much less of an effect on blood glucose levels compared to white potatoes, and make an interesting and tasty alternative. To further reduce the GI, use wedges of fresh beets instead of sweet potatoes.

Spicy Vegetable Wedges Recipe
Spicy Vegetable Wedges
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