Chinese Turnip Pancakes

Chinese Turnip Pancakes

Prep time: 30 minutes
Cooking time: 45 minutes
Makes: 12 pancakes
Serving Size 2 pancakes

Ingredients

Pancakes
1 cup flour
1⁄2 teaspoon black pepper
1 egg
2 cloves garlic, minced
1 Tablespoon low sodium soy sauce
3⁄4 cup water
2 cups turnip, grated
1 cup carrot, grated
1⁄2 cup green onion, thinly sliced
2 Tablespoons oil (for cooking)

Sauce
2 Tablespoons low sodium soy sauce
2 Tablespoons rice vinegar
2 teaspoons brown sugar
2 Tablespoons green onion, thinly sliced

Directions

1. In a large bowl, mix flour, pepper, egg, garlic, soy sauce, and water in a bowl until smooth.
2. Stir in the grated turnip, carrot and green onion.
3. Heat half of oil in a large skillet over medium heat (350 degrees F in an electric skillet). Pour about 1/4 cup of batter for each pancake into skillet. Flatten with a fork into a 3-inch circle.
4. Cook until edges look dry and bottom is golden, about 3-4 minutes. Turn once. Cook until bottom is golden and crispy. Repeat with the remaining batter adding remaining oil as needed. Pancakes will be moist in the center.
5. Combine dipping sauce Ingredients in a small bowl. Serve with warm pancakes.
6. Refrigerate leftovers within 2 hours.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

Banana Pancakes

Banana Pancakes

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 18 pancakes
Serving Size 2 pancakes

Ingredients

2 eggs
1 1⁄2 cups non-fat or 1% milk
1 Tablespoon sugar
3 Tablespoons oil
2 bananas, mashed
3⁄4 cup whole wheat flour
3⁄4 cup all-purpose flour
2 teaspoons baking powder

Directions

1. Beat eggs in medium bowl. Add milk, sugar, oil and bananas and mix well. Add flours and baking powder. Mix gently.
2. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet).
3. Spoon 1/4 cup batter onto the griddle for each pancake. Cook until tops are bubbly and pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden brown.
4. Refrigerate leftovers within 2 hours.

Notes

• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Burrito Soup

Burrito Soup

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 onion, chopped
2 zucchini, chopped
1 Tablespoon oil
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn
1 can (15.5 ounces) black beans, reduced sodium
2 Tablespoons taco seasoning

Directions

1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2 hours.

Notes

• The more vegetables you add, the more nutrients! Try adding some of your favorites.
• Freeze leftovers for another meal.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Butternut Squash and Chile Pan-Fry

Butternut Squash and Chile Pan-Fry

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 medium butternut squash, about 1 1/2 to 2 pounds
1 1⁄2 Tablespoons oil
1 medium onion, chopped (about 1 cup)
1 teaspoon salt
1⁄2 teaspoon chili powder
2 cans (4 ounce each) diced green chilies (see Notes section)
1 cup grated cheese (try Monterey jack)

Directions

1. Peel squash, cut in half and remove seeds. Cut the squash into 1/2 inch cubes.
2. In a large skillet, heat oil over medium heat (300 degrees in an electric skillet). Add onions and cook, stirring for about 3 minutes. Add the squash, salt and chili powder.
3. Cover and cook, stirring occasionally, about 10-12 minutes. Stir in chilies and cook about 3 minutes.
4. Sprinkle with cheese and cover until cheese melts, about 2 minutes.
5. Serve hot. Refrigerate leftovers within 2 hours.

Notes

• Prepare fresh chilies by roasting 1 pound fresh green poblano chilies (about 4 whole peppers) either by placing them over a stovetop gas flame or by roasting under an oven broiler. Turn them frequently until all sides are charred black, about 7-10 minutes. Allow peppers to cool, about 15 minutes. Remove the stems and seeds and chop.
• Like more spicy flavor? Use more or hotter chilies.
• Use as a filling for tacos, burritos or wraps!

Favorite Pancakes (without eggs)

Favorite Pancakes (without eggs)

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 8 pancakes
Serving Size 2 pancakes

Ingredients

1 1⁄4 cups all-purpose flour
1 Tablespoon baking powder
1 Tablespoon sugar
1⁄4 teaspoon salt
1 cup non-fat or 1% milk
2 Tablespoons vegetable oil
2 Tablespoons water

Directions

1. Mix together flour, baking powder, sugar and salt in medium bowl.
2. Combine milk, oil and water. Add to dry Ingredients.
3. Stir just until moistened.
4. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). For each pancake, pour about 1/4 cup of batter onto the hot griddle.
5. Pancakes are ready to turn when tops are bubbly all over, a few bubbles have burst, and the edges begin to appear dry. Use a quick flip with a broad spatula to turn pancakes. Turn only once. Bake until bottoms are brown and dry.
6. Refrigerate leftovers within 2 hours.

Notes

• Try adding fresh bananas or blueberries to the batter before cooking.
• Try using ¾ cup whole wheat flour and ½ cup all-purpose flour for more whole grains! Add 1-2 TB of water if batter is too thick. 
• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt

Garden Vegetable Cakes

Garden Vegetable Cakes

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cakes
Serving Size 2 cakes

Ingredients

1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Top with low-fat sour cream and tomato slices.
• Precook “harder” vegetables like carrots and potatoes, if desired.

Greens with Carrots

Greens with Carrots

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

8 cups greens (try kale, bok choy, collard, mustard)
2 teaspoons vegetable oil
2 large carrots, peeled and cut julienne or coarsely shredded
1 clove garlic, minced or 1/4 teaspoon garlic powder
1⁄4 teaspoon salt and pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 Tablespoon vinegar
1 1⁄2 teaspoons tamari or soy sauce

Directions

1. Wash greens and remove tough stems (see Notes). Rough chop or cut leaves into thin strips.
2. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
3. Add carrots and cook for 2 minutes. Add garlic and cook for 1 minute.
4. Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
5. When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari or soy sauce over the top. Toss gently and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Kale: remove large stem running through center of each leaf.
• Bok Choy: do not remove stem

Indian Lentils and Pasta

Indian Lentils and Pasta

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve topped with light sour cream or plain non-fat yogurt.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Kale and Cranberry Stir-fry

Kale and Cranberry Stir-fry

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 teaspoon oil
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup dried cranberries
1 clove garlic, minced or 1/4 teaspoon garlic powder
6 cups chopped kale (leaf portion, no stems)
Juice from 1/2 orange (about 1/4 cup)

Directions

1. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
2. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
3. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped

Mushroom Bulgur Pilaf

Mushroom Bulgur Pilaf

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 cup onion, chopped (1 medium onion)
1 1⁄2 teaspoons vegetable oil
3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
3⁄4 cup bulgur
1 1⁄2 cups water
2 teaspoons dry boullion (chicken or vegetable)
1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
2 cups packed fresh spinach, roughly chopped

Directions

1. Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
2. Add mushrooms and sauté until beginning to brown, stirring frequently.
3. Stir in bulgur and continue to stir until lightly browned.
4. Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
5. Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
6. Remove from heat. Mix in the spinach and serve.
7. Refrigerate leftovers within 2 hours.

Zucchini Tomato Bake

Zucchini Tomato Bake

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

4 cups zucchini, sliced (about 2 pounds)
3 Tablespoons chopped onion
1 teaspoon vegetable oil
2 cups canned tomatoes with juice or 2 cups fresh sliced tomatoes
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup (1 ounce) grated cheese (try cheddar, mozzarella, or parmesan)

Directions

1. Wash zucchini and cut into 1/4-inch slices.
2. In large skillet, cook onion in oil on medium heat (300 degrees in an electric skillet) until tender.
3. Add zucchini to onions and cook for 5 minutes.
4. Add tomato and seasoning; cook 5 more minutes.
5. Put mixture into an 8” x 8” square baking dish and sprinkle with cheese.
6. Bake at 375 degrees for 20 minutes.
7. Refrigerate leftovers within 2 hours

Winter Fruit Crisp

Winter Fruit Crisp

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 squares (4 inches x 2 inches)
Serving Size 4 x 2 inch square

Ingredients

4 cups diced apples or pears
2⁄3 cup packed brown sugar
1⁄2 cup all-purpose flour
1⁄2 cup old fashioned rolled oats
1⁄3 cup margarine or butter
1 teaspoon cinnamon

Directions

1. Heat oven to 375 degrees. Lightly spray or oil a square pan (8 x 8 x 2 inches).
2. Arrange fruit in pan. Mix remaining Ingredients and sprinkle over fruit.
3. Bake until topping is golden brown and fruit is tender, about 30 minutes.
4. Refrigerate leftovers within 2 hours.

Notes

• Use any fresh, frozen or drained canned fruit that you have on hand.
• Add 1/2 cup of dried fruit (raisins, cranberries, cut apricots).
• Try vanilla yogurt as a topping and sprinkle with cinnamon.

Whole Wheat Quick Bread

Whole Wheat Quick Bread

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 16 squares (2 inches x 2 inches)
Serving Size 2 x 2 inch square

Ingredients

1 cup all-purpose flour
1 1⁄2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
3⁄4 teaspoon salt
2 cups buttermilk
2 Tablespoons oil
3 Tablespoons brown sugar

Directions

1. Preheat oven to 350 degrees. Lightly oil or spray the bottom of an 8" x 8" baking pan.
2. In a large bowl combine both flours, baking soda, baking powder, and salt. Mix well.
3. In another bowl, combine buttermilk, oil and brown sugar. Be sure sugar has no lumps.
4. Add liquids to flour mixture. Stir together until dry Ingredients are just moistened.
5. Pour into prepared baking pan and smooth into corners.
6. Bake for 40 to 45 minutes. Top should look golden brown.
7. Cool slightly and remove from pan. Slice with a serrated knife.
8. Wrap leftovers in plastic wrap and store at room temperature.

Notes

• No buttermilk? Add enough milk to 2 Tablespoons lemon juice or vinegar to make 2 cups. Stir well and let stand 5 minutes.
• Add 1/2 cup raisins and 1 Tablespoon cinnamon for a tasty breakfast bread

Whole Wheat Blueberry Muffins

Whole Wheat Blueberry Muffins

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)

Directions

1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
2. Mix the flour, sugar, salt and baking powder in a large bowl.
3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid Ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
4. Fill each muffin cup about 3/4 full.
5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

• To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
• To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount

Veggie Quiche Muffins

Veggie Quiche Muffins

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

3⁄4 cup low fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

Directions

1. Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
2. Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
3. Place remaining Ingredients in a bowl and beat until smooth. Pour egg mixture over other Ingredients in muffin cups.
4. Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Try chopped zucchini or mushrooms as part of the vegetables
• Use any variety of cheese your family enjoys
• Bake in a pie pan instead of muffin cups (baking time will be longer)

Sweet Carrot Bread or Muffins

Sweet Carrot Bread or Muffins

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 12 slices or muffins
Serving Size 1 slice or 1 muffin

Ingredients

1 cup sliced carrots (about 1 can (14.5 ounces) or 2 to 3 fresh carrots)
2⁄3 cup packed brown sugar
1 egg, lightly beaten
1 cup nonfat or 1% milk
1 teaspoon cinnamon
2 cups baking mix (biscuit or pancake mix)
3⁄4 cup raisins or other dried fruit (optional)

Directions

1. Preheat oven to 350 degrees. Prepare baking pans. If making a loaf, lightly spray or oil and flour a 9x5 bread pan. If making muffins, lightly oil or spray a muffin tin.
2. Cook carrots until they are very soft.
3. Fresh - Steam or boil.
4. Frozen - Follow package Directions or microwave, steam or boil.
5. Canned - Rinse and drain.
6. Mash carrots well with a fork or potato masher, or use a blender or food processer to puree until smooth.
7. In large bowl, mix carrots with brown sugar, egg, and milk until well blended. Add remaining Ingredients and mix well.
8. Pour batter into prepared bread pans or fill 12 muffin cups about 2/3 full.
9. Bake bread for 50 minutes or muffins for 18 to 20 minutes, until a fork or knife inserted in center comes out clean.
10. Let cool slightly then remove from pans. Cool completely then store in an air-tight container at room temperature.

Spinach and Black Bean Enchiladas

Spinach and Black Bean Enchiladas

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 enchiladas
Serving Size 1/2 enchilada

Ingredients

1 package (10 ounces) frozen spinach, thawed
1 can (15 ounces) black beans, drained and rinsed
1 1⁄2 cups corn (thawed from frozen or canned and drained)
3 green onions, thinly sliced
1⁄3 cup chopped cilantro
2 cups shredded low-fat mozzarella cheese
1 can (28 ounces) enchilada sauce (about 3 cups) (see Notes)
8 whole wheat flour tortillas (7"-8")

Directions

1. Preheat oven to 375 degrees. 
2. Drain all excess moisture from thawed spinach.
3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.
4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.
5. Fill tortillas with spinach mixture.  Roll up tightly and place seam side down in the baking dish.
6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.
7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly.  Serve warm.
8. Refrigerate leftovers within 2 hours.

Notes

• Try corn tortillas instead of whole wheat flour tortillas.
• Serve enchiladas with your favorite hot sauce or salsa.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Make your own enchilada sauce!
  • ¼ cup tomato paste
  • ¼ cup flour
  • 2 teaspoons cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon chili powder
  • 1/8 teaspoon pepper
  • 3 cups low sodium vegetable broth
• Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.
• Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.
• Refrigerate leftovers within 2 hours.

Roasted Parsnips and Carrots

Roasted Parsnips and Carrots

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3⁄4 pound parsnips, peeled
3⁄4 pound carrots, peeled
1 Tablespoon olive oil or vegetable oil
1⁄8 teaspoon salt
1⁄8 teaspoon garlic powder
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Cut the peeled parsnips and carrots into uniform pieces such as 3 inch x ½ inch sticks or 1 inch thick slices.
3. Place cut parsnips and carrots into a large bowl.  Add the vegetable oil and stir to coat the carrots and parsnips.
4. In a small bowl stir together the salt, garlic powder and black pepper.  Add to the carrots and parsnips and stir until the vegetables are well coated with seasonings.
5. Place vegetables in a single layer on large baking sheet being careful not to overcrowd the pan.  Lining the baking sheet with foil or baking parchment will help with clean-up.
6. Roast in the preheated oven for 20-30 minutes, stirring the vegetables half way through the time.  The carrots and parsnips should be caramelized to a medium brown and blistered.  
7. Refrigerate leftovers within 2 hours.