|
Something Different
By Dana Jacobi
|
|
Grilled Chicken With Roasted Pork Tenderloin Roasted Sweet Potato,
Tips For Roasting Vegetables
Asparagus Beets Bell Peppers Carrots Onions Parsnips Potatoes Radishes Rutabagas Squash Sweet Potatoes Tomatoes Turnips Zucchini Source: Cooking Light® Light and Easy Menus, ©2001
|
Once, the only roasted vegetables
most people made were potatoes, either nestled next to a chicken, set in a pan under a
rack holding a leg of lamb (as the French do), or scattered around a hefty rib roast. Then came along other roasted vegetables, like red peppers served as an antipasto with fresh mozzarella or anchovies. Called "roasted," they were packaged already charred over a gas flame or under the broiler, but some smart cooks discovered how to do it themselves, in a blistering hot oven. Finally, in the 1990s, many chefs got into pizza-making and wood-burning ovens, and began roasting other vegetables, from asparagus to zucchini. At the same time, Roasting, A Simple Art, by Barbara Kafka, taught home cooks how to roast them, with irresistible results. This roasting revolution is one of the best things to happen to the American diet. If you or your family have the same difficulty as most people getting a healthful amount of a wide variety of vegetables, just turn on the oven. From tots to the big guys who only want meat and potatoes, everyone goes for roasted vegetables. Roasting vegetables achieves two things. By evaporating moisture, it concentrates their flavor. And high heat (at least 400 degrees) caramelizes the natural sugars in vegetables, producing a sweeter flavor, always an appealing feature to those with a sweet tooth. This technique is also a simple, efficient way of cooking. Coating vegetables with oil before roasting is essential. A minimal amount, using a spray oil or rubbing it on with your hands, is sufficient. Without it, even tomatoes and other moist vegetables will dry out and shrivel rather than turn tender and succulent. AICR Something Different is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's Stopping Cancer Before It Starts.
ROASTED SWEET POTATO, SQUASH & PINEAPPLE SALAD 2 sweet potatoes (or yams), peeled and cut in 3/4-inch slices Preheat oven to 400 degrees. Arrange sweet potatoes (or yams), squash, pineapple, apple and shallots on a baking sheet. Drizzle with oil. Sprinkle on rosemary, and salt and pepper to taste. Use hands to mix so that all pieces are coated with oil (or lightly mist with spray olive or canola oil and mix). Spread out vegetables in one layer, with pieces of fruit on top of them. Roast until vegetables are tender, 20 to 30 minutes. Serve lukewarm or at room temperature. This dish is best served the day it is made. If refrigerated, bring to room temperature before serving. Makes 6 servings. Per serving: 135 Cal; 3 g Total Fat (less than 1 g Sat Fat); 29 g Carb; 2 g Protein, 5 g Dietary Fiber; 313 mg Sodium. Exchanges: 2 Starch; 1 Fat.
ROASTED ASPARAGUS SALAD 1 pound fresh asparagus, trimmed and cut into 1-inch pieces Dressing: 1/2 cup orange juice Place asparagus in a 13- x 9- x 2-inch baking dish. Drizzle with oil. Bake, uncovered, at 400°F for 10 minutes or until crisp-tender. Cool. For dressing: combine the orange juice, oil, marmalade, lime juice, salt and ginger in a jar with tight-fitting lid; shake well. Refrigerate. To serve, place the greens in a salad bowl or on individual plates; top with asparagus. Drizzle with dressing and sprinkle with sunflower kernels. Makes 6 Servings. Per Serving (1-1/4 cups salad with about 2 Tbsp dressing) : 124 Cal; 7 g Total Fat (1 g Sat Fat): 14 g Carb; 00 mg Cholesterol; 224 mg Sodium; 4 g Protein; 4 g Fiber. Exchanges: 1 Veg; 1/2 Starch; 1 Fat.
ROASTED NEW POTATOES 24 small round red potatoes (about 2-1/3 pounds) Place potatoes in a Dutch oven; add water to cover. Bring to a boil; reduce heat, and cook, uncovered, 15 minutes or until tender; drain and cool slightly. Quarter potatoes; coat with cooking spray. Combine breadcrumbs, cheese and paprika; sprinkle over wedges, tossing to coat well. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450°F for 20 to 25 minutes or until coating is crispy. Serve immediately. Makes 8 Servings (serving size: 12 potato wedges). Per Serving: 117 Cal; 1 g Total Fat (1 g Sat Fat); 23 g Carb; 2 mg Cholesterol; 91 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch.
ROASTED VEGETABLE POT
PIE 2 (16-ounce) packages frozen stew vegetables, thawed Combine vegetables and Italian dressing, tossing well. Spoon vegetable mixture onto a large baking sheet. Bake at 450°F for 20 minutes or until vegetables are lightly browned, stirring once. Remove from oven. Reduce oven temperature to 375°F. Combine roasted vegetable mixture, spaghetti sauce, and kidney beans, in a 13- x 9- x 2-inch baking dish, stirring well. Unroll dough onto a work surface; sprinkle dough with fennel seeds. Roll dough to a 14- x 10-inch rectangle; place over vegetable mixture. Bake at 375°F for 30 minutes or until lightly browned. Makes 6 Servings. Sodium Alert! Not suitable for those on low salt meal plans. Also, be sure to save your carbs for a serving of this delectable entrée. Per Serving: 297 Cal; 2 g Total Fat (< 1/2 g Sat Fat); 58 g Carb; 00 mg Cholesterol; 875 mg Sodium; 12 g Protein; 5 g Dietary Fiber. Exchanges: 3 Starch; 2 Veg; 3/4 Very Lean Meat.
GRILLED CHICKEN
WITH ROASTED VEGETABLES 2 Tbsp peeled, grated gingerroot Combine first 6 ingredients in a jar; cover, and shake vigorously. Add 1 Tablespoon teriyaki mixture to mayonnaise; stir well. Cover and chill. Pour 1/4 cup teriyaki mixture into a heavy-duty zip-top plastic bag. Set aside remaining teriyaki mixture. Add chicken to bag; seal bag, and shake until chicken is well coated. Marinate in refrigerator at least 8 hours, turning bag occasionally. Place potatoes in a large bowl; add 1 Tablespoon reserved teriyaki mixture, tossing well. Place potato in a large roasting pan coated with cooking spray. Bake at 400°F for 5 minutes. Place corn in bowl; add 2 Tablespoons reserved teriyaki mixture, tossing well. Add to potato, and bake 10 minutes. Place garlic cloves and remaining ingredients in bowl; add remaining teriyaki mixture, and toss well. Add squash mixture to potato mixture, and bake an additional 35 minutes or until vegetables are tender, stirring frequently. Set aside. Coat grill rack with cooking spray (away from flames); place on grill over medium-hot coals (250° to 400°). Remove chicken from marinade. Place chicken on rack; grill, covered, 4 minutes on each side or until done. Arrange chicken and vegetables on serving plates. Serve with mayonnaise mixture. Yield: 4 Servings. Note: Not recommended for those on sodium-restricted meal plans. Per Serving: 358 Cal; 8 g Total Fat (2 g Sat Fat); 42 G Carb; 72 mg Cholesterol; 592 mg Sodium; 33 g Protein. Exchanges: 1-1/2 Starch; 2 Veg; 4-1/2 Very Lean Meat; 1 Fat.
ROASTED WINTER
VEGETABLES 3 cups (1-inch) cubed peeled rutabaga (about 1-1/2 pounds) Preheat oven to 400°F. Combine first 5 ingredients in a large bowl. Add oil, salt, nutmeg, and pepper; toss well. Arrange vegetables in a single layer on a jelly-roll pan. Bake in preheated oven for 45 minutes or until tender and lightly browned, stirring occasionally. Remove from oven; add parsley and thyme, tossing well. Makes 8 (3/4 cup) Servings. Per Serving: 80 Cal; 3 g Total Fat; 13 g Carb; 00 mg Cholesterol; 258 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 2 Veg; 1 Fat.
ROASTED PEPPERS 4 large halved bell peppers (use combination of red, green, yellow
and orange) Preheat oven to Broil. Place peppers on baking sheet; broil 15 minutes, turning frequently or until skins are blackened on all sides. Remove from oven and place peppers in heavy paper bag, such as a grocery bag. Seal the bag and set aside until peppers are cool, about 15 minutes. Peel off skins then remove stems and seeds. Cut into 1/2-inch-wide strips. In large bowl, combine peppers with garlic, basil leaves, olive oil, balsamic vinegar, salt, and pepper. Chill at least 1 hour. To serve, allow to stand at room temperature 20 minutes. Serve over arugula leaves. Makes 8 Servings. Per Serving: 45 Cal; 2 g Total Fat; 3 g Carb; 00 mg
Cholesterol; 2 mg Sodium; 1 g protein; 1 g Fiber. Exchanges: 1 Vegetable. ROASTED ASPARAGUS 1-1/2 pounds asparagus spears Snap off tough ends of asparagus. Coat asparagus with cooking spray; place on a baking sheet and sprinkle with salt. Bake at 450°F for 10 minutes, or until tender. Makes 6 Servings. Per Serving: 15 Cal; No Fat; 3 g Carb; 00 mg Cholesterol; 48 mg Sodium; 1 g Protein; 1 g Dietary Fiber. Exchanges: 1 Vegetable.
PAN-ROASTED
VEGETABLES 5 cups thinly sliced onion (about 1 large) Combine first 6 ingredients in a large skillet over high heat. Cook 2 minutes or until vegetables begin to sizzle; reduce heat to medium-low. Cook 20 minutes or until vegetables begin to caramelize, stirring occasinoally. Sprinkle with cilantro. Makes 4 (1/2-cup) Servings. Per Serving: 78 Cal; 2 g Total Fat; 15 g Carb; 00 mg Cholesterol; 299 mg Sodium; 2 g Protein; 4 g Fiber. Exchanges: 2 Vegetables.
ROASTED PORK TENDERLOIN AND
VEGETABLES 2 pork tenderloins (3/4 pound each) Place the pork in a shallow roasting pan coated with nonstick cooking spray; arrange the potatoes, carrots and onion around pork. Drizzle with oil. Combine the seasonings; sprinkle over the meat and vegetables. Bake, uncovered, at 450°F for 30 to 40 minutes, or until a meat thermometer reads 160°, stirring vegetables occasionally. Makes 6 Servings. Per Serving (3 ounces cooked meat with 1 cup vegetables): 331 Cal; 7 g Total Fat (2 g Sat Fat); 40 g Carb; 67 mg Cholesterol; 299 mg Sodium; 28 g Protein; 5 g Dietary Fiber. Exchanges: 3 Lean Meat; 2 Starch; 1 Veg; 1 Fat.
ROASTED VEGETABLE ZITI
BAKE Vegetables: 1 pound eggplant, peeled and cut into 1-inch cubes Sauce: 1-1/2 cups chopped onions In a 15- x 10- x 1-inch baking pan coated with nonstick cooking spray, combine the eggplant, red onion, and yellow peppers. Drizzle with oil; sprinkle with salt. Bake, uncovered, at 400°F for 35-45 minutes or until edges of peppers begin to brown, stirring every 10 minutes. Meanwhile, in a saucepan, sauté onions in oil until tender. Add garlic, red pepper flakes and fennel seed; cook and stir for 1 minute. Add the tomatoes, parsley, salt, pepper, sugar and thyme. Bring to a boil. Reduce heat; simmer uncovered, for 15 minutes. Cook pasta according to package directions; drain. In two vegetable-sprayed 2-quart baking dishes, spread 1/2 cup sauce each. In each dish, layer a fourth of the pasta, a fourth of the roasted vegetables and 1/2 cup sauce. Top with 2 cups spinach and 1/2 cup sauce. Top with remaining roasted vegetables, pasta and sauce. Cover and bake at 350°F for 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until heated through and cheese is melted. Makes 12 Servings. Per (1 cup) Serving: 230 Cal; 5 g Total Fat (1 g Sat Fat); 40 g Carb; 5 mg Cholesterol; 497 mg Sodium; 10 g Protein; 4 g Fiber. Exchanges: 2 Starch; 2 Veg; 1 Lean Meat; 1 Fat.
|
