Whereas perusing the produce aisle of your grocery retailer, be looking out for rainbow child carrots. We used them in at the moment’s roasted vegetable recipe, they usually actually added an exquisite pop of coloration.
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Purple, darkish purple, yellow and white-colored carrots usually make up this rainbow assortment. After all, good old school orange carrots will work on this recipe, too.
The creation of child carrots truly began as a method to salvage visually unappealing carrots. Ugly complete carrots are shaved down into 2-inch tiny carrots and, voila, you could have a preferred lunchbox stuffer for teenagers and a favourite alternative on a vegetable and dip platter.
Whereas carrots present a number of useful vitamins corresponding to potassium, vitamin C, vitamin Okay and fiber, the beta-carotene content material is off the charts. Beta-carotene is important for wholesome eyesight.
Past the beta-carotene, purple carrots present anthocyanin, a phytonutrient which will assist dilate arteries, counter the buildup of plaque and supply different cardiovascular advantages. Pink carrots comprise lycopene, the identical phytonutrient present in tomatoes which will shield in opposition to most cancers by stopping cell harm within the physique. And yellow carrots provide lutein, one other nutrient that helps eye well being.
The style variations between carrots of assorted colours are refined. All of them have the identical candy earthiness that orange carrots provide. You may discover a slight peppery style with the purple carrots, and the white carrots generally is a bit sweeter than the opposite colours.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Coronary heart & Vascular Institute. For questions on at the moment’s recipe, name 313-972-1920.
Roasted Balsamic-Glazed Chickpeas and Greens
Serves: 7 (½ cup) servings / Prep time: 10 minutes / Complete time: 40 minutes
1 can (15 ounces) chickpeas, drained and rinsed
1 package deal (12 ounces) rainbow or common child carrots
2 cups sugar snap peas, cleaned and trimmed
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon honey
½ teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
Vegetable oil cooking spray
Preheat oven to 425 levels.
In a big bowl, mix chickpeas, carrots and snap peas. In a jar with a tight-fitting lid, mix oil, balsamic vinegar, honey, mustard, salt and black pepper; shake effectively. Pour dressing over greens and toss to coat. Unfold greens onto a big jelly roll pan sprayed with cooking spray. Roast till greens are golden brown and tender, about 20 to half-hour.
Created and examined by Darlene Zimmerman, MS, RD, for Coronary heart Sensible®
118 energy (38% from fats), 5 grams fats (1 gram sat. fats, 0 grams trans fats), 16 grams carbohydrates, 3 grams protein, 192 mg sodium, 0 mg ldl cholesterol, 37 mg calcium, 4 grams fiber. Meals exchanges: ½ starch, 1 vegetable, 1 fats.
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