Healthy Roasted Summer Veggies - 8.9g Carbs, 2.6g Fiber, 3.9g Sugar
From: caloriecount.about.com - Calorie Count member Vendetta555
Healthy Roasted Summer Veggies
I've taught myself how to use good, fresh ingredients and to prepare them as simply as possible by cooking only to enhance their intrinsic flavors. - Ina Garten, Cookbook author
When the garden gives you loads of zucchini, roast them coated with a little bit of your favorite oil and a tempting blend of aromatic seasonings. While the vegetables roast, steam a nice pot of protein packed quinoa or quick-to-cook farro for a light nutrition-packed summer meal.
The brilliant hues of turmeric, the ground root of the Curcuma longa plant, does more than just add a hint of bright color and lovely flavor to your veggies. Due to the anti-inflammatory power of curcumin, turmeric also helps ease the pain of arthritis.
Delicious recipe includes, as a bonus, a calorie burning method for coating the veggies with the seasoned oil. Enjoy
1 zucchini, sliced
1 yellow squash, sliced
8 oz mushrooms, button, sliced
1/2 onion, cut into large chunks
1 Tbsp olive oil
2 tsp garlic powder
1 tsp dry onion powder
1 tsp paprika
1/2 tsp turmeric
1 tsp cumin
1/2 tsp black pepper
1/2 tsp oregano
Pinch sea salt
1/8 tsp cayenne pepper
Preheat oven to 400 F.
Slice the veggies into equal sized pieces, rounds or lengths. Choose small or medium pieces and adjust the cooking time accordingly.
Place all the ingredients in a zip lock bag and vigorously shake it all about until the veggies are well coated and your arms have had a great work out.
Pour the veggies onto an ungreased non-stick cookie sheet (or a baking pan) and spread evenly. The mixture will appear dry and that is ok. The juices of the veggies will fix that!
Roast for approximately 12-15 minutes (depends on the size of your veggies) - or until a fork easily slides into the yellow squash.
Enjoy as four side dishes or two main dishes served over quinoa. No need to season the quinoa, there is plenty of seasoning on the veggies, just mix it all together and enjoy.
Servings: 4
Serving Size: 176.2 g
Nutrition per Serving:
76 Calories, 37 Calories from Fat, 4.1g Total Fat, 0.6g Saturated Fat, 0mg Cholesterol, 74mg Sodium, 8.9g Total Carbs, 2.6g Dietary Fiber, 3.9g Sugars, 3.7g Protein
Vitamin A 10% - Vitamin C 34% - Calcium 3% - Iron 16%
Good points:
No cholesterol
High in dietary fiber
Very high in iron
High in manganese
High in niacin
High in pantothenic acid
High in phosphorus
High in potassium
Very high in riboflavin
High in selenium
High in vitamin A
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in sugar
Optional Ingredients (Not included for nutrition):
tender young carrots (very thinly sliced to shorten cooking time), sweet red pepper, shallots, purple onion, Japanese eggplant, or baby squashes left whole or cut in half
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