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Veggie Turnovers with Tomato Sauce

Appetizers don't have to be loaded with empty calories to be delicious. Get a much needed nutrition boost by replacing some of your traditional chips and dips with these bite-sized turnovers. Filled with carrots, potatoes and butternut squash, these contain fiber, vitamin E, folate and beta-carotene and only a very small amount of powdered sugar. 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.

Ingredients:

Dough:
1/4 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. powdered sugar
1/8 tsp. sea salt
1 Tbsp. butter, chilled
3 Tbsp. olive 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. olive oil
1/4 cup water
1/4 cup fresh or frozen peas
1 Tbsp. finely chopped fresh parsley
Additional olive oil to lightly coat baking dish
1 egg, beaten
Your favorite marinara sauce.

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

Instructions:

  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. 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.

  3. 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.

  4. Stir in peas and parsley. Let cool.

  5. Pre-heat oven to 400 degrees.

  6. 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.

  7. Lightly coat baking dish or tray with olive oil and arrange turnovers. Brush the tops with the beaten egg.

  8. Bake for 20 minutes or until golden brown.

  9. Heat your favorite sauce for dipping and place in small bowls. Serve.

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.

To see even more healthy recipes, click HERE.

 

   

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.