Nutrition Fact: Parsnips

facts about parsnips

Parsnips:

  • Contain a wide variety of vitamins, minerals and nutrients, including dietary fiber, folate, potassium, and vitamin C.

 

Whip up a batch of these DELICIOUS parsnips fries to serve alongside some baked chicken and fresh veggies during the week!

8 parsnips, peeled, cut into fries

Marinade:
4 tablespoon virgin olive oil
1 tablespoon dried mint or fresh mint finely chopped + extra fresh mint to serve
Juice of 1/2 fresh lemon
Zest of one lemon + extra to serve
1 teaspoon garlic powder or 1 small fresh garlic clove, crushed
Coating:
1/4 cup Gluten free Panko Crumbs – I used bakeworks in NZ – 50 g
Salt – adjust regarding taste after baking
Chili flakes – optional

Instructions

Preheat oven to 200C.
Peel and wash the parsnip. Remove the extremity and discard.
Cut lengthwise into thin fries. Place into a bowl. Set aside.
In a mixing bowl, combine the olive oil, lemon juice, lemon zest, mint and garlic powder or crushed garlic.
Pour the marinade onto fries and massage with your hands.
Add the breadcrumbs, salt and chilli flakes – if desired.
Combine using your hands until each fries has been coated with breadcrumbs.
Place the marinated fries onto a baking tray. Spread into a single layer and make sure that the fries do not touch each others.
Bake the fries for 15 minutes or until crispy and golden.
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This recipe makes about 800 g of fries. or 8 servings:

For 100 g of fries the nutrition panel is: Calorie: 85 cal | Net carbs: 14.8g | Carbs: 19.8 g | Sugar: 4.9 g (naturally occurs in parsnip)| Fibre: 5 g| Fat: 7.4 g (monounsaturated healthy fat from olive oil) | Protein: 1.3 g |4 WW points

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Recipe Credit

facts about parsnips

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