From the AICR Test Kitchen
Week of December 24, 2012
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Contact: Alice Bender, (202) 328-7744
Roasted Root Vegetable Salad
American Institute for Cancer Research
What could be better than a warm winter salad when the weather turns cooler? The combination of sweet and white potatoes, carrots, onions and beets brings you the taste of the garden long after planting season is over.
Sweet potatoes – often mistakenly called yams – are believed to have been cultivated in Peru as early as 750 BCE. The richly colored beetroot was mostly used medicinally until the 1800s, when French chefs recognized their potential as food. Sweet potatoes and beets are full of flavor and they bring color to the dish along with the carrot and red onion. Roasting brings out the sweet flavor of each and softens their textures.
The dressing ties all the flavors of the vegetables together. Balsamic vinegar combines with lemon juice to provide the tartness. Additional tang comes from the Dijon mustard, with the parsley and cilantro adding a pleasant, somewhat grassy quality. The crunchy walnuts and smooth feta add contrasting textures to the whole dish.
Serve with roasted chicken for a hearty and healthy winter supper. Double the recipe and enjoy extra vegetables for lunch tomorrow.
Roasted Root Vegetable Salad
- 1 small sweet potato, about 8-oz, cut into 3/4-inch cubes
- 1 medium potato, cut into 3/4-inch cubes (peeled parsnip may be substituted)
- 1 medium carrot, peeled, cut into 3/4-inch slices
- 1 small red onion, cut into 1/2-inch wedges
- 2 medium celery stalks, 3/4-inch slices
- 1 medium beet, peeled, cut into 3/4-inch cubes
- 1½ Tbsp. extra virgin olive oil, divided
- Sea salt and freshly ground pepper to taste
- 1 tsp. balsamic vinegar
- 2 tsp. fresh lemon juice
- 1/2 tsp. Dijon mustard
- 1 Tbsp. fresh parsley, chopped
- 1 tsp. cilantro, chopped
- 2 Tbsp. walnuts, finely chopped
- 1 oz. crumbled feta cheese
Preheat oven to 425 degrees. In large bowl toss potatoes, carrot, onion, celery and beet with 1/2 tablespoon oil, coating well. Arrange vegetables in a roasting pan. Season with salt and pepper. Roast, stirring several times, until tender and beginning to brown, about 50 minutes.
In mixing bowl, whisk vinegar, lemon juice and Dijon with remaining oil and stir in parsley, cilantro and walnuts. Drizzle dressing over vegetables and gently toss. Top with crumbled feta. Serve warm or at room temperature.
Makes 4 servings.
Per 3/4 cup serving: 156 calories, 9 g total fat (2 g saturated fat), 17 g carbohydrate,
3 protein, 3 g dietary fiber, 134 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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