Sure-Fire Roasted Vegetables Recipes

Sure-Fire Roasted Vegetables Recipes - How Foods Fight Cancer

MAKES ABOUT 5 CUPS (5 SERVINGS)

Roasting vegetables with a mix of spices is an easy way to get all the healthful nutrients and
fiber you need with very little added fat. Serve them as a side dish, as a main dish over your
favorite grain, or wrapped up in a tortilla with salsa.

Mixed Vegetable Combo
1 cup chopped broccoli florets
1 cup diced onion
1 cup diced bell peppers
1 cup diced zucchini or yellow squash
1 cup diced eggplant
1 to 3 garlic cloves, minced or pressed
1⁄3 cup Italian, Mexican, or Indian Seasoning Mix
11⁄2 cups cooked or canned chickpeas or black beans, rinsed and drained


Root Vegetable Combo
1 cup chopped carrots
1 cup chopped sweet potatoes or new potatoes
1 cup peeled and chopped butternut or other winter squash
1 cup peeled and chopped parsnips or rutabaga
1 cup chopped onion
1 to 3 garlic cloves, minced or pressed
1⁄3 cup Italian, Mexican, or Indian Seasoning Mix 
11⁄2 cups cooked or cannedchickpeas or black beans, rinsed and drained


1. Preheat the oven to 400 degrees F. Lightly mist a large, shallow
baking pan (such as a jelly roll pan) with vegetable oil spray.

2. Select one of the vegetable combos and place the prepared vegetables
in a large bowl. Add your choice of seasoning mix and toss until the
vegetables are evenly coated. Transfer to the prepared baking pan
and spread out in a single layer.

3. Roast in the oven for 10 minutes. Remove the pan from the oven and
mist the top of vegetables lightly with vegetable oil spray. Turn the
vegetables over and roast for 5 to 10 minutes longer (root vegetables
could take up to 30 minutes longer), or until they are evenly tender.

4. Stir in the beans and serve hot from the oven.

5. Stored in a covered container in the refrigerator, leftover Sure-Fire
Roasted Vegetables will keep for up to 2 days.


PER SERVING (Mixed Vegetable Combo with Italian Seasoning Mix): 133 calories; 1.8 g fat; 0.2 g
saturated fat; 12.2% calories from fat; 0 mg cholesterol; 6.8 g protein; 24.7 g carbohydrate; 3.8 g
sugar; 6 g fiber; 206 mg sodium; 67 mg calcium; 2.7 mg iron; 36.3 mg vitamin C; 458 mcg betacarotene;
0.8 mg vitamin E


PER SERVING (Root Vegetable Combo with Italian Seasoning Mix): 168 calories; 1.9 g fat; 0.2 g saturated fat; 10% calories from fat; 0 mg cholesterol; 6.9 g protein; 33.1 g carbohydrate; 6.6 g sugar;
7.2 g fiber; 227 mg sodium; 90 mg calcium; 2.8 mg iron; 19 mg vitamin C; 5646 mcg betacarotene;
1.3 mg vitamin E