• Brittany Sparks

Lemon Garlic Roasted Potatoes & Carrots


Lemon garlic roasted potatoes and carrots make for a perfect side dish for any family gathering. These potatoes and carrots are roasted in a lemon and garlic sauce, which they soak up during cooking. This recipe was inspired by one of my all-time favorite restaurants in New York, Taverna Kyclades in Astoria, Queens. If I ever go back to visit NYC this would be the first place I would go. Taverna Kyclades was where I first tried lemon potatoes, and I fell in love. After moving to Denver, I came up with this recipe to satisfy my lemon potato cravings!

What makes this dish work is the sauce. It is made with low sodium chicken broth, lemon juice, oregano and olive oil. The vegetables will roast in this mixture and soak up the liquid giving the veggies a bright and delicious flavor.

I use gold potatoes in this recipe but russet potatoes works well too. Potatoes can be a healthy addition to a meal, depending on how they are cooked. Most potatoes in Westernized diets are fried and loaded with salt. This is a healthier recipe featuring the potato that is lower in sodium and is loaded with the flavors of lemon and garlic. Potatoes are a good source of fiber if the skin is left on, and they are high in potassium, iron, thiamin, niacin and vitamin C.

Potassium is a key nutrient recommended for overall health. It can help to lower blood pressure, prevent kidney stones and may help to lower bone loss. Most Americans do not consume the recommended amount of potassium and potassium has been categorized as a nutrient of concern by the 2015-2020 Dietary Guidelines for Americans due to sub optimal intake. The daily recommended intake for potassium is 4,700 mg per day.

Kidney Disease Tip: If you have kidney disease, you may be told to monitor potassium containing foods if your serum potassium levels are high. To lower the potassium content of this dish try using a mix of turnips, rutabagas and carrots instead of potatoes, to lower the amount of potassium in this dish.

Lemon Garlic Roasted Potatoes & Carrots

Makes About: 14 (1/2 cup) Servings

Prep Time: 10 min

Cook Time: 90 min

Total Time: 1 hour & 40 min

Ingredients

  • 2 Cups Carrots, cut into ½ inch pieces (~2 medium carrots)

  • 7 Cups Potatoes, cut into 1 inch pieces (~7 medium gold potatoes or 4 Russet)

  • 7 to 10 Cloves of Garlic, sliced

  • 1 Tbsp Oregano, dried leaves

  • ½ Tsp Pepper

  • 1 Tsp Salt

  • ½ Cup Lemon Juice & 1 Tbsp Lemon Zest

  • ½ Cup Olive Oil

  • ¾ Cup Low Sodium Chicken or Vegetable Broth

Garnish

  • 2 Tbsp Freshly Chopped Parsley

Directions

  1. Preheat oven to 400 degrees.

  2. In a large bowl add the chopped potatoes, carrots and sliced garlic.

  3. In a small bowl add the oregano, salt, pepper, lemon zest, lemon juice, olive oil and broth. Whisk to combine. Pour the sauce over the veggies and stir to combine.

  4. Use a large deep baking dish (16" x 11" or larger) to allow the veggies to be in a single layer. Pour veggies and all liquid into baking dish and bake at 400 degrees for about 90 minutes.

  5. Stir the veggies at 30 minutes and 60 minutes. After 1 hour, you will want to check the veggies every 10 minutes to check if done and prevent them from burning. Remove from the oven when the liquid is gone and they start to turn golden brown.

Nutrition Facts

Serving Size: ½ Cup

Calories 140, Total Fat 7.8 g, Saturated Fat 1.1 g, Monounsaturated Fat 5.6 g, Polyunsaturated Fat 0.9 g, Sodium 193 mg, Total Carbohydrate 16 g, Dietary Fiber 2.3 g, Protein 2 g, Potassium 410 mg, Phosphorous 55 mg


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