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Healthy Recipes

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Carrots, Potatoes and Green Olives Tangine (African Stew)

A tagine is a stew from North Africa that’s slow-cooked in a special cone-shaped pot. This recipe is easy to assemble and can be made using any dish with a tightly-fitted lid. Carotenoid-rich carrots are simmered with potatoes and turnips, which contain indoles and sulforaphane – two phytochemicals that may offer cancer protection. Warm Moroccan spices like cinnamon, ginger and turmeric add exotic flavor and potent antioxidants. All of these root vegetables are also rich in fiber, which has been shown in research to lower risk for colorectal cancer.

Ingredients

1/2 cup finely chopped onion
2 garlic cloves, finely chopped
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground coriander
1/4 tsp. ground turmeric
2 large carrots, about 1/2 pound, cut into 2-inch pieces and halved lengthwise
3 (2-inch x 1-inch) strips orange zest
1 cup vegetable broth, plus 1/4 cup
2 medium white turnips, each cut into 6 wedges
1/2 lb. yellow-flesh potatoes, peeled, and cut into 1-inch pieces
12 pitted green olives, preferably Sicilian-style
3 Tbsp. chopped cilantro, optional

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. Place onion, garlic, cinnamon, ginger, coriander, turmeric, carrots, orange zest and 1 cup of broth in tagine or medium Dutch oven with tight-fitting lid, and stir to distribute pieces and zest. Cover, and set over medium-high heat until liquid boils, 2-3 minutes. Reduce heat and simmer for 8 minutes.

2. Add turnips, potatoes and olives and cook until potatoes are easily pierced with knife, about 10 minutes. If pot is getting dry, add an additional 1/4 cup broth.

3. If using a tagine, sprinkle cilantro over the vegetables, and serve. Or, transfer contents of the pot to a serving bowl and top with cilantro.

Makes 4 servings.

Per serving: 140 calories, 2 g fat (< 1 g sat fat), 28 g carbohydrates, 3 g protein 4 g fiber, 440 mg sodium.

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