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Veggie Turnovers

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January 31, 2012 | Issue 385

Weekend Winner

Veggie Turnovers with Tomato Sauce

Game time appetizers don't have to be loaded with empty calories to be delicious. Get a much needed nutrition boost on a day filled with chips and dip by adding these bite-sized turnovers to your halftime spread. Filled with carrots, potatoes and butternut squash, these contain fiber, vitamin E, folate and beta-carotene. Foods containing beta-carotene, a potent antioxidant, are linked to lower risk of esophageal cancer. Beta-carotene is better absorbed with a little fat, which you'll get from the oil.

Makes 6 servings.

Per serving: 204 calories, 11 g total fat (2 g saturated fat), 22 g carbohydrate,
4 g protein, 2 g dietary fiber, 88 mg sodium.

  • Dough:
  • 1/4 cup whole-wheat flour
  • 3/4 cup unbleached all-purpose flour
  • 1 Tbsp. powdered sugar
  • 1/8 tsp. salt
  • 1 Tbsp. butter, chilled
  • 3 Tbsp. canola oil
  • 1-2 Tbsp. ice water or cold apple juice
  • (or use 1 1/2 (9-inch) commercial frozen whole-wheat pie crusts)
  • Filling:
  • 1/4 cup peeled and diced carrot, about 1/4 inch
  • 1/4 cup peeled and diced potato, about 1/4 inch
  • 1/4 cup peeled and diced parsnip, about 1/4 inch
  • 1/4 cup peeled and diced butternut squash, optional, about 1/4 inch
  • 1/4 cup finely chopped onion
  • 2 tsp. canola oil
  • 1/4 cup water
  • 1/4 cup fresh or frozen peas
  • 1 Tbsp. finely chopped fresh parsley
  • Cooking spray
  • 1 egg, beaten
  • Your favorite marinara sauce

Directions

  1. In medium bowl, mix flours, sugar and salt, then use fork or pastry blender to mix in remaining ingredients. Gather dough into a ball and let it rest for a few minutes.
  2. This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it.
  3. Divide dough into 6 pieces. On lightly floured sheet of waxed paper, roll out and shape each into a circle approximately 5 inches in diameter. If using commercial pie dough, cut into 6 (5-inch) circles
  4. In medium saucepan heat oil over medium heat and cook onion for 2 minutes, or until soft. Add carrots, potatoes, parsnip, squash (if using) and water. Bring to a boil. Reduce heat and simmer 8-10 minutes until vegetables are soft and the liquid has evaporated.
  5. Stir in peas and parsley. Let cool.
  6. Pre-heat oven to 400 degrees.
  7. Place 2 tablespoons filling onto a piece of dough. Dip your finger in water. Wet half the edge of dough circle. Fold to form turnover and seal edge with fork. Repeat.
  8. Spray baking dish or tray and arrange turnovers. Brush the tops with the beaten egg.
  9. Bake for 20 minutes or until golden brown.
  10. Heat your favorite sauce for dipping and place in small bowls. Serve.

Grocery list

Whole-wheat flour
Unbleached all-purpose flour
Powdered sugar
Salt
Butter
Canola oil
Carrot
Potato
Parsnip
Butternut squash
Onion
Peas
Parsley
Cooking spray
Egg
Marinara sauce

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