Veggie Turnovers with Tomato Sauce

from the 
American Institute for Cancer Research

This week’s recipe is a satisfying combination of vegetables contained in an edible wrapper.

Carrots, native to Afghanistan and one of the oldest cultivated vegetables, arrived in America with the early colonists. The wild version is also known as “Queen Anne’s Lace” for its feathery green stalks and delicate flowers.

Carrots are loaded with a potent antioxidant called beta-carotene, which studies suggest may provide protection against certain types of cancers. Interestingly, cooked carrots actually have higher levels of antioxidants than uncooked ones as the cooking process releases essential elements.

The parsnip is related to the carrot family, but is paler and sweeter than its carrot cousins. Although under-utilized today, parsnips were a widely used root vegetable before the potato arrived in the New World.

Rich in a variety of nutrients, peas add color, consistency and taste. The French king Louis the 14th held the little green pods in such high regard that they were commonly used in dishes for his palace parties. Frozen peas are preferable to canned in this recipe because they retain their flavor better and have lower sodium content.

Serve these with marinara as a dipping sauce, as appetizers or as a main course for something different on your menu.

Veggie Turnovers with Tomato Sauce

• 1/4 cup whole-wheat flour
• 3/4 cup unbleached all-purpose flour
• 1 Tbsp. powdered sugar
• 1/8 tsp. salt
• 1 Tbsp. butter, chillec
• 3 Tbsp. canola 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. 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

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 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

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.

Pre-heat 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.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.