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|January 31, 2012 | Issue 385
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.
- 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)
- 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
- 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.
- This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it.
- 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
- 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.
- Stir in peas and parsley. Let cool.
- Pre-heat oven to 400 degrees.
- 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.
- Spray baking dish or tray and arrange turnovers. Brush the tops with the beaten egg.
- Bake for 20 minutes or until golden brown.
- Heat your favorite sauce for dipping and place in small bowls. Serve.
Unbleached all-purpose flour
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