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Banish blandness with Moroccan Spiced Carrots With Yogurt Sauce

If you’re tired of serving your family the same ho-hum vegetables each night, try this: Moroccan Spiced Carrots With Yogurt Sauce.

Associated Press

If you’re tired of serving your family the same ho-hum vegetables each night, try this: Moroccan Spiced Carrots With Yogurt Sauce.

Serving a couple of vegetables every night at dinner is a great strategy for families with picky eaters.

Offering young kids a choice ("Would you like green beans or parsnips or both tonight?") gives them a small but important sense of efficacy, while also helping to demystify ingredients that are served at the table. And for the rest of us, eating a couple of vegetables with each meal is a great chance to get in the variety of nutrients that keeps us healthy.

But two vegetables a night adds up quickly, and we can find ourselves a little lost for creative preparations, especially when time is short.

One of my favorite ways to cook veggies quickly is the pan-saute/steam method. It melds the best of sauteing (a little fat and flavor) and steaming (speedy cooking without bland boiling).

Start by adding a little fat to a saute pan. I love coconut oil for its healthy benefits and slightly nutty and exotic notes, but any neutral oil will do.

Saute the veggies for a couple of minutes, adding in whatever spices or aromatics your family loves. You can go simple with shallots or garlic or more complex with curry paste.

Next, add liquid — water, broth, citrus juice — and cover to steam for a few minutes. Once the veggies are crisp-tender, uncover the pan and allow the liquid to evaporate, leaving the veggies in a tasty and simple glaze. Top with some kind of acid — lime juice and tangy plain yogurt both work well with a variety of flavors.

And the final touch? Something crunchy (like pumpkin seeds or chopped nuts) and something fresh like chopped basil, cilantro or mint.

MOROCCAN SPICED CARROTS WITH YOGURT SAUCE

½ teaspoon mustard seed

1 teaspoon coconut oil

½ teaspoon ground cumin

¾ teaspoon ras el hanout (Moroccan seasoning)

¼ teaspoon smoked paprika

½ teaspoon granulated garlic

1 pound baby carrots, peeled

¼ teaspoon kosher salt

¼ cup chicken or vegetable stock

1 tablespoon lime juice

For the sauce:

¼ cup plain Greek low-fat yogurt

1 tablespoon lime juice

¼ teaspoon smoked paprika

¼ teaspoon salt

2 tablespoons toasted chopped walnuts

Torn mint leaves for garnish

Heat a large saute pan over medium heat. Cook the mustard seed in coconut oil until fragrant, about 1 minute. Add the cumin, ras el hanout, paprika and granulated garlic and stir. Add the carrots and salt and stir to coat carrots with spices, and cook until the spices are deep in color, stirring, about 3 minutes.

Then deglaze the pan with stock and lime juice. Cover the pan and let steam for 3 minutes, then uncover and cook until liquid evaporates, another 2 minutes.

Meanwhile, make the sauce by mixing yogurt, lime juice, smoked paprika and salt in a small bowl. Lay the carrots on a platter and spoon some yogurt over the carrots. Top with walnuts and mint leaves to serve.

Serves 4.

Nutrition information per serving: 97 calories (35 calories from fat), 4g fat (1g saturated, 0g trans fats), 1mg cholesterol, 294mg sodium, 13g carbohydrates, 3g fiber, 8g sugar, 3g protein.

Banish blandness with Moroccan Spiced Carrots With Yogurt Sauce 09/15/16 [Last modified: Thursday, September 15, 2016 1:36pm]
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