4
Serves
Preparation time: 30 minutes
Cooking time: 40 minutes
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, cut lengthwise into wedges
2 parsnips, cut lengthwise into wedges
Juice of 1 lime
2 tablespoons olive oil
2 tablespoons lightly crushed coriander seeds
1/2 teaspoon ground cinnamon
11/4 pounds (600 g) sweet potatoes, peeled
2 teaspoons whole-grain mustard
1 teaspoon superfine sugar
Grated zest of 1 lime
1 cup low-fat plain yogurt
3 tablespoons chopped fresh dill
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, and cinnamon 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. Roast, turning all the vegetables twice, until well browned and just tender, 40 minutes. Remove from the oven and let cool slightly.
4. Meanwhile, to make the mustard dip: Combine the mustard, sugar, and lime zest in a small bowl. Stir in the yogurt and dill. Serve with the vegetables. One serving is 1/6 of the vegetables with 2 tablespoons dip.
Per serving: 94 calories, 3 g protein, 6 g carbohydrates, 4 g fiber, 7 g total fat, 1 g saturated fat, 13 mg sodium.
Tip: To make a vegetarian main meal, add a drained and rinsed 14 1/2 ounces (400 grams) can of chickpeas at the end of cooking and heat through. Serve with crusty bread.