Basic Roasted Vegetables with Variations

Eating more vegetables can help with weight loss and health, and one of the easiest ways to prepare them and add them to your regular meals is to roast them. Just toss them with olive oil and seasonings, and bake them until they’re tender. Then serve them as a side or add them to salads like this one. They’re also good for serving to guests at dinners or on holidays.

Variations and Serving Suggestions:

• Cut vegetables into pieces of similar sizes so they cook more evenly.
• Try different vegetables like zucchini, bell peppers, brussels sprouts, green beans, or asparagus.
• Mediterranean style: use zucchini, eggplant, onion, and bell peppers, and toss with olive oil, oregano, thyme, garlic powder, and lemon juice. Serve with feta cheese.
• Spicy southwestern style: use corn, sweet potatoes, red onion, and bell peppers, and toss with olive oil, chili powder, cumin, paprika, and cayenne pepper. Serve with shredded low-fat Mexican blend cheese or queso fresco.
• Italian style: use brussels sprouts, cherry tomatoes, carrots, and yellow squash, and toss with olive oil, Italian seasoning, garlic powder, salt, and pepper. Serve with grated or shaved Parmesan cheese.
• Balsamic root vegetables: use beets, onions, carrots, and turnips, and toss with olive oil, balsamic vinegar, and thyme. Serve with goat cheese if desired.

Basic Recipe for Roasted Vegetables

Makes 6 Servings

Ingredients: 

• 2 cups of broccoli florets
• 2 cups of cauliflower florets
• 2 cups of carrots sliced in ½-inch pieces
• 1 onion cut into chunks
• 2-3 tablespoons of olive oil
• 1 teaspoon of dried herbs or ¼ cup of fresh chopped herbs
• Optional: 1 clove of garlic, minced, or ½ teaspoon of garlic powder
• Optional: 1-2 teaspoons of onion powder
• Salt and pepper to taste

Instructions: 

1. Preheat the oven to 425°. Line a baking sheet with parchment paper or spray it with cooking spray.
2. In a large bowl, toss the vegetables with the olive oil and other ingredients. 
3. Spread the vegetables on the baking sheet in a single layer, making sure not to overcrowd them.
4. Bake them for 20-25 minutes, or until they start to become tender. Let them cool before serving.

Nutrition information per serving: 100 calories; 4 grams of total fat; 150 mg of sodium; 16 grams of carbohydrates; 5 grams of fiber; 3 grams of sugar; 3 grams of protein

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