Michelle's FreeFrom Parsnip, red cabbage and apple bake

Corn, dairy, egg, gluten, lactose, nut, soya and wheat free

I have got really keen on coconut oil as a cooking medium recently. Not only does it have excellent nutritional credentials but it gives a creaminess and a sheen to dishes that is hard to match from other ingredients. And although it gives off quite a pungent smell when you start to cook it, this disappears as, effectively, does the coconut flavour just leaving an extra layer of richness in your dish.
However..... If you do not share my passion you can substitute with olive oil - also delicious!

Prasnip red cabbage and apple recipe

Serves 4

2 heaped tbsp coconut oil
2 large onions, peeled and sliced thinly
2 cloves garlic, peeled  and sliced thinly
4 medium sized parsnips, scrubbed and sliced in medium sized rounds
2 sprigs of fresh thyme or 2 tsp dried thyme
2 bay leaves
1 small red cabbage, sliced thinly
sea salt and freshly ground black pepper
1 large Bramley apple, peeled, cored and sliced
3-4 medium old, potatoes scrubbed and sliced thinly

Heat the oil in a heavy pan and add the onions and garlic and fry gently until they just start to brown, then add the parsnips and continue to fry fairly briskly until all are lightly browned.
Add the red cabbage and continue to cook briskly for another few minutes, then add the herbs and some light seasoning.
Lay the apples slices over the cabbages and then the potatoes slices of the apples. Grate over lots of black pepper, cover the pan very tightly and reduce to a very low heat so that the vegetables are, effectively, baking.
Cook for 20–30 minutes or until the potatoes are cooked then serve at once.

Serves 4 – per portion

600 Calories
7g Protein
7.5g Fat ( 1g Sat fat, 4.5g mono, 1g poly)
56g Carbohydrate of which 22g Sugar
10g Fibre, 30mg Sodium,0.08g salt
119mg Calcium

Good Source: B6,1, Folate

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