VEGGIE TURNOVERS WITH TOMATO SAUCE
"Serve these with marinara as a dipping sauce, as appetizers or as a main course for something different on your menu."
FOR THE DOUGH:*
1/4 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. powdered sugar
1/8 tsp. salt
1 Tbsp. butter, chilled
3 Tbsp. canola oil
1 to 2 Tbsp. ice water or cold apple juice
*(or use 1 1/2 (9-inch) commercial frozen whole-wheat pie crusts)
FOR THE 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. canola oil
1/4 cup water
1/4 cup fresh or frozen peas
1 Tbsp. finely chopped fresh parsley
Cooking spray
1 egg, beaten
Your favorite marinara sauce (for serving)
TO PREPARE THE DOUGH:
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.
This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it.
Divide dough (or pie crust 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
TO MAKE THE FILLING:
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.
Stir in peas and parsley. Let cool.
TO FILL AND BAKE:
Preheat oven to 400 degrees.
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.
Spray baking dish or tray and arrange turnovers. Brush the tops with the beaten egg.
Bake for 20 minutes or until golden brown.
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
Source: the American Institute for Cancer Research
"Serve these with marinara as a dipping sauce, as appetizers or as a main course for something different on your menu."
FOR THE DOUGH:*
1/4 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. powdered sugar
1/8 tsp. salt
1 Tbsp. butter, chilled
3 Tbsp. canola oil
1 to 2 Tbsp. ice water or cold apple juice
*(or use 1 1/2 (9-inch) commercial frozen whole-wheat pie crusts)
FOR THE 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. canola oil
1/4 cup water
1/4 cup fresh or frozen peas
1 Tbsp. finely chopped fresh parsley
Cooking spray
1 egg, beaten
Your favorite marinara sauce (for serving)
TO PREPARE THE DOUGH:
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.
This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it.
Divide dough (or pie crust 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
TO MAKE THE FILLING:
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.
Stir in peas and parsley. Let cool.
TO FILL AND BAKE:
Preheat oven to 400 degrees.
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.
Spray baking dish or tray and arrange turnovers. Brush the tops with the beaten egg.
Bake for 20 minutes or until golden brown.
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
Source: the American Institute for Cancer Research
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