January 10, 2011

Pan Fried Rutabaga and Apples (Fall and Winter)

Most people think that rutabagas are turnips.

Let’s clarify: Rutabagas are big and purple/brown in colour with a hint of cream colour, not small and pale yellow with a small ring of purple/pink at the top – that would be a turnip. They may be different looking, but what they do have in common is they are both members of the cruciferous family of disease-lowering vegetables.

2/3 lb (350 g) rutabaga, approx ½ a medium rutabaga

2 Empire or Gala apples

1 tbsp (15 mL) extra virgin olive oil

1 tbsp (15 mL) finely chopped crystallized or candied ginger – see page XX

¼ cup (60 mL) natural apple juice – see page XX

  1. Cut the rutabaga in half. Cut off the tough outer peel. (store the other half in the fridge for up to 1 week)
  2. Cut the peeled rutabaga in half lengthwise. Cut each half into 1/4 –inch (5 mm) slices. Set aside.
  3. Scrub apples. Cut into quarters and remove core from each quarter. Cut each quarter into 5 slices. They will look like thin wedges. Set aside.
  4. Heat a medium/large non stick frying pan over medium heat. Add oil and rutabaga. Fry one side of rutabaga till it turns golden brown. Flip and fry on the other side.
  5. When both sides are golden brown, add apples and candied ginger. Toss well. Add apple juice, cover and reduce heat to simmer. Cook for 5 minutes.
  6. Remove the lid, turn the heat to medium and continue cooking till most of the juices have evaporated. Approx. 3 minutes. Serve.

Makes approx. 3 cups (750 mL)

One serving = ½ cup (125 mL)

One serving contains:

81 calories, 2.6 g total fat, 0 g sat fat, 0 g trans fat, 8 mg sodium, 15.4 g carbs,

2 g fibre, 11.7 g sugar, 1 g protein

Diabetes Food Choice Values Per Serving

1 Carbohydrate, ½ Fat

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