Recipes

Sure-Fire Roasted Vegetables

4 to 5 cups of "soft" veggies

• Chopped broccoli (1 cup)
• Onions (1 cup)
• Chopped garlic or whole cloves (1 to 3 cloves)
• Bell peppers (1 cup)
• Zucchini or yellow summer squash (1 cup)
• Eggplant (1 cup)

OR

4 to 5 cups of "hard" veggies

• Chopped carrots (1 cup)
• Sweet potatoes or new potatoes (1 cup)
• Butternut squash (or other squash), cubed (1 cup)
• Parsnips or rutabaga (1 cup)
• Onions (1 cup)
• Chopped garlic or whole cloves (1 to 3 cloves)

Seasoning Mix:

For Italian:

• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 2 teaspoons dried rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup chopped fresh parsley

For Mexican:

• 2 teaspoons cumin
• 1 teaspoon basil
• 1 teaspoon rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup chopped cilantro

For Indian:

• 1 teaspoon curry powder
• 1 teaspoon graham masala
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup chopped cilantro

Preheat oven to 400°F. Spray jelly roll pan with cooking spray.

Combine vegetable mixture (either hard or soft vegetables) in bowl. Add your choice of seasoning mix. Toss vegetables to coat with seasoning. Place vegetables in pan in a single layer.

For soft vegetables: Roast 10 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.

For hard vegetables: Roast 15 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 15 minutes or until vegetables are tender.

Make it a meal by adding a can of drained and rinsed beans (such as garbanzo or black beans). Serve vegetables as a side dish, over couscous or brown rice, or wrapped up in a burrito with salsa.

Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.

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