Sautéed Carrots and Parsnips (Fall and Winter)

This quick and easy side dish can help lower your blood pressure thanks to the potassium in the carrots and the parsnips.

2 large carrots, scrubbed well, unpeeled, sliced into ¼ -inch slices

2 large parsnips, scrubbed well, unpeeled, sliced into ¼ -inch slices

1 onion, sliced thinly

2 tsp (10 mL) canola oil

2 tbsp (30 mL) freshly squeezed orange juice, including pulp

1 tsp (5 mL) orange zest

¼ tsp (1 mL) cracked black pepper

  1. Heat a large non stick frying pan over medium heat.
  2. Add oil and onions. Sauté until golden brown, about 3-5 minutes.
  3. Add carrots and parsnips. Sauté for 4 minutes or until carrots and parsnips are tender crisp.
  4. Add orange juice, cover with a lid and lower heat to simmer, and cook for 2 minutes.
  5. Scrub orange, dry, using a microplane, zest orange. Set aside.
  6. Remove lid, sprinkle with orange zest and pepper, toss well, remove from heat and serve.

Makes – 2 cups (500 mL)

One serving = ½ cup

One serving contains:

103 Calories, 2.6 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 33 mg Sodium, 19.5 g Carbs,

4 g Fiber, 6.9 g Sugar, 2 g Protein

Diabetes Food Choice Values Per Serving

1 Carbohydrates, ½ Fat

Posted in Seasonal Recipes

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