Hodge Podge Recipe
Our dietitians' favouriteThis version of the East Coast dish adds flavourful herbs and broccoli too. A colourful mix in a light sauce (made without cream) elevates everyday day vegetables to something scrumptious. This recipe is taken from the 2011 Milk Calendar.
- Prep: 10 min
- Cooking: 25 min - 30 min
Ingredients
- 12 baby new potatoes cut in half
- 1 cup (250 mL) thickly sliced carrots
- 2 cups (500 mL) broccoli florets
- 1 cup (250 mL) sugar snap peas, snow peas or green beans trimmed
- 1/2 cup (125 mL) frozen green peas
- 2 tbsp (30 mL) butter
- 1 small onion finely chopped
- 1/2 tsp (2 mL) dried tarragon or dried savoury or dried thyme
- Salt and pepper to taste
- 2 tbsp (30 mL) all-purpose flour
- 1 1/2 cups (375 mL) Milk heated
- 2 tsp (10 mL) Dijon mustard or dry mustard
- 2 tbsp (30 mL) chopped fresh basil or dill (optional)
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Preparation
In a large saucepan, combine potatoes and carrots; add cold water to cover by 2 inches (5 cm) and 1/2 tsp (2 mL) salt. Cover and bring to a boil over high heat. Uncover, reduce heat and boil gently for 10 min or until potatoes are almost tender.
Add broccoli, sugar snap peas and green peas; boil for 3 min or until tender-crisp. Drain; set aside.
Return pan to medium heat; melt butter. Sauté onion, tarragon, 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper for about 5 min or until softened. Stir in flour; sauté for 30 sec. Gradually whisk in heated milk and mustard. Bring to a boil, whisking constantly; reduce heat to medium and simmer, whisking, for about 2 min or until thickened.
Remove from heat; stir in vegetables and toss to coat. Season to taste with salt and pepper. Transfer to a warmed serving bowl and sprinkle with fresh herbs (if using).
Tips
You can use different vegetables: start with potatoes and add 4-1/2 cups (1.125 L) other vegetables, adding hard vegetables with the potatoes and more tender ones for the cooking time they require.
Healthy Eating Tip: All these veggies add up to a great fibre boost. Most Canadians don’t get enough fibre, found in whole grains, beans, nuts, seeds and vegetables as well as fruit. Add a dark rye or whole wheat roll and desert starring frozen yogurt topped with frozen raspberries and you’re good to go!
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Nutritional information
Per serving| Energy: | 276 Calories |
| Protein: | 10 g |
| Carbohydrate: | 45 g |
| Fat: | 7 g |
| Fibre: | 7.7 g |
| Sodium: | 172 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 17 % / 183 mg |
| Folate: | 44 % |
| Vitamin A: | 37 % |
| Vitamin B6: | 31 % |
| Vitamin C: | 150 % |
