Tagine of Carrots, Potatoes and Green Olives - 28g Carbs, 4g Fiber
From: American Institute for Cancer Research
Try a Tagine
A tagine is a stew from North Africa that's slow-cooked in a special
cone-shaped pot. This recipe is easy to assemble and can be made using
any dish with a tightly-fitted lid. Carotenoid-rich carrots are simmered
with potatoes and turnips, which contain indoles and sulforaphane – two
phytochemicals that may offer cancer protection. Warm Moroccan spices
like cinnamon, ginger and turmeric add exotic flavor and potent
antioxidants. All of these root vegetables are also rich in fiber, which
has been shown in research to lower risk for colorectal cancer.
1/2 cup finely chopped onion
2 garlic cloves, finely chopped
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground coriander
1/4 tsp ground turmeric
2 large carrots, about 1/2 lb, cut into 2-inch pieces and halved lengthwise
3 (2-inch x 1-inch) strips orange zest
1 cup vegetable broth, plus 1/4 cup
2 medium white turnips, each cut into 6 wedges
1/2 lb yellow-flesh potatoes, peeled, and cut into 1-inch pieces
12 pitted green olives, preferably Sicilian-style
3 Tbsp chopped cilantro, optional
Place onion, garlic, cinnamon, ginger, coriander, turmeric, carrots,
orange zest and 1 cup of broth in tagine or medium Dutch oven with
tight-fitting lid, and stir to distribute pieces and zest. Cover, and
set over medium-high heat until liquid boils, 2-3 minutes. Reduce heat
and simmer for 8 minutes.
Add turnips, potatoes and olives and cook until potatoes are easily
pierced with knife, about 10 minutes. If pot is getting dry, add an
additional 1/4 cup broth.
If using a tagine, sprinkle cilantro over the vegetables, and serve.
Or, transfer contents of the pot to a serving bowl and top with
cilantro.
Servings: 4
Nutrition per Serving:
140 Calories, 2g Fat, < 1g Sat Fat, 3g Protein, 28g Carbs, 4g Fiber,
440mg Sodium
