Mashed Roots

• 

  Mashed 'Roots'

  • 1 1/2 cups sodium reduced chicken broth (375 mL)
  • 2 large Yukon Gold or white potatoes cut into 1/2 inch (1.25 cm) chunks (2)
  • 6 medium carrots peeled and cut into 1/2 inch (1.25 cm) chunks (6)
  • 6 medium parsnips peeled and cut into 1/2 inch (1.25 cm) chunks (6)
  • 1 Tbsp canola oil (15 mL)
  • 3 Tbsp fresh chopped chives (45 mL)
  • 1 Tbsp chopped fresh thyme (15 mL)
  • 1/2 tsp pepper (2 mL)
  • 1/3 cup caramelized onions (75 mL)
  • 2 Tbsp  finely chopped sun dried tomatoes (30 mL)

  Caramelized Onions

  • 2 Tbsp canola oil (30 mL)
  • 1/4 tsp pepper (1 mL)
  • 4 large onions, thinly sliced (4)
  • 2 cloves garlic, minced (2)
• 

  Mashed Roots

  1. In a large non-stick pan, bring chicken broth to a boil over high heat.
  2. Add potatoes, carrots and parsnips. Bring broth back to a boil. Cover, reduce heat to medium, and cook until vegetables are tender, about 15 minutes.
  3. Drain vegetables, reserving broth. Mash vegetables, adding enough of the reserved broth to give the desired consistency, about 1/4 cup (60 mL).
  4. Stir in canola oil, thyme, chives and pepper. Garnish with caramelized onions and sundried tomatoes.
  5. Serve mashed roots warm.

  Caramelized Onions

  1. In large non-stick sauté pan, heat canola oil over medium heat.
  2. Add onions and garlic. Reduce heat to medium low. Cover and cook onions and garlic for approximately 15 minutes, stirring frequently, until onions are softened. Remove lid and continue to cook, stirring occasionally, until onions are caramelized, about 30-35 minutes longer. Add a bit of water if the onions begin to stick to the pan.
  3. Season with pepper.

Nutritional Analysis

Serving Size

1/2 cup (125 mL)

Servings

10 servings

Calories

150

Total Fat

2 g

Saturated Fat

0 g

Cholesterol

0 mg

Sodium

50 mg

Carbohydrates

34 g

Fiber

6 g

Sugars

7 g

Protein

3 g

Potassium

813 mg

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