Fiber Rich Roasted Parsnips, a Healthy Fries Alternative

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Move over French fries… Well not exactly, but these do make a tasty alternative to regular fries.  Although parsnips have been largely ignored in this country, this creamy white root is worth trying.  Their sweet, nutty, peppery flavor can’t be equaled. After a frost, parsnips’ starch turns to sugar making them especially delicious this time of year.  So easy to make, I’ve cut into small strips, drizzled a little olive oil, fresh rosemary, salt and pepper.  The skinny for 1 serving, 116 calories, 4 grams of fat, 6 grams fiber and 3 Weight Watchers POINTS.  Serve them as a snack or as a side dish for dinner.

Prep Time: 10 minutes

Bake Time: 20 minutes


Ingredients

1 pound parsnips, peeled and julienne (cut into thin strips)

1 tablespoon extra virgin olive oil

1 teaspoon fresh rosemary, minced

¼ teaspoon salt

¼ teaspoon fresh cracked pepper


Instructions

1. Preheat oven to 450 degrees.

2. Layer julienne parsnips on a baking sheet.

3. Drizzle olive oil over parsnips.  Sprinkle with rosemary, salt and pepper.

4. Roast for about 20 minutes until lightly browned and soft.

5. Remove from oven and adjust the salt and pepper, to taste

Makes 4 servings (each serving, 4 ounces)


Food Facts

Europeans brought parsnips to the United States in the early 1800‘s.  They have a smooth texture and are very versatile.  Try them roasted, sauteed, steamed, pureed or mashed. Parsnips season is from late fall through early spring.

Julienne is a technique where food is cut into thin matchstick strips.


Healthy Benefit

Parsnips are a good source of fiber and folate.  They also contain vitamin C, magnesium, potassium, and iron.  Parsnips are an excellent choice for diabetics because they’re a good source of complex carbohydrates and fiber.


Shopping Tip

Choose firm, smooth parsnips.  Avoid any that are shriveled.  They will keep for several weeks in the refrigerator.


Weight Watchers
(old points) 2
Weight Watchers POINTS PLUS
3

SKINNY FACTS: for 1 serving (each serving, 4 ounces)
116 calories, 4g fat, 1g protein, 21g carbs, 6g fiber,155mg sodium, 6g sugar
FAT FACTS: for 1 small McDonald’s fries
230 calories, 11g fat, 3g protein, 29g carbs, 3g fiber, 165mg sodium, 0g sugar