THUNDER BAY – FOOD NOW – Getting more vegetables into the diet is a good thing. Sometimes however especially with kids and teens, getting those tasty veggies into their diet competes and loses to chocolate bars and chips.
Dress up root veggies with a crispy coating and serve with a creamy dip.
Preparation Time: 20 minutes
Baking Time: 30 minutes
Serves 4 to 6
2 Ontario Yellow-Fleshed Potatoes, peeled
1 Ontario Sweet Potato, peeled
1 Ontario Beet, peeled
2 cups (500 mL) dry breadcrumbs
1/4 cup (50 mL) minced fresh Ontario Parsley
Salt and pepper
2 Ontario Eggs
1/4 cup (50 mL) freshly grated Parmesan cheese
Creamy Garlic Dip:
1/2 cup (125 mL) plain Greek yogurt
1 tbsp (15 mL) mayonnaise
1 tsp (5 mL) Dijon mustard
1 clove Ontario Garlic, minced
Salt and pepper
Line two large rimmed baking sheets with parchment paper. Slice potatoes, sweet potato, and beet into 1/3-inch (8 mm) thick rounds.
In large resealable plastic bag, combine breadcrumbs, parsley, a pinch each of salt and pepper; shake to mix.
In shallow dish, beat eggs. Working in batches, dip vegetable rounds into beaten eggs until well coated, then transfer to bag and shake well. Place coated rounds on prepared baking sheets. Sprinkle remaining breadcrumbs over veggie rounds. Bake in 400ºF (200ºC) oven for 15 minutes. Remove from oven and carefully turn each piece. Switch and rotate baking sheets; bake 10 to 15 minutes or until vegetables are tender and coating is crispy. While hot, sprinkle with Parmesan cheese. Serve with Creamy Garlic Dip.
Creamy Garlic Dip: In small bowl, combine yogurt, mayonnaise, mustard and garlic; season with salt and pepper to taste. Dip can be made up to 2 days ahead.
Nutritional Information:
1 Serving (When recipe serves 6):
PROTEIN: 11 grams
FAT: 7 grams
CARBOHYDRATE: 42 grams
CALORIES: 272
FIBRE: 3 grams
SODIUM: 570 mg
