November 16, 2009

Sure-Fire Roasted Vegetables

Dear Cancer Project supporter,

Roasting vegetables with a mix of spices is an easy way to get all the healthy nutrients and fiber you need with very little added fat. This combination uses broccoli, peppers, squash, and eggplant. Serve them as a side dish, over couscous or brown rice, or wrapped up in a tortilla with salsa.

Directions

Makes about 5 1-cup servings

vegetable oil spray
1 cup chopped broccoli
1 cup diced onion
1–3 garlic cloves, minced
1 cup diced bell peppers
1 cup diced zucchini or yellow squash
1 cup diced eggplant
Italian, Mexican, or Indian Seasoning Mix (see recipes below)
1 15-ounce can garbanzo beans or black beans, drained and rinsed, or 1 1/2 cups cooked garbanzo or black beans

Preheat oven to 400 F.

Spray jelly roll pan lightly with vegetable oil spray. Combine broccoli, onions, garlic, bell peppers, zucchini or yellow squash, and eggplant in a bowl. Add your choice of Seasoning Mix. Toss vegetables to coat. Place vegetables in pan in a single layer.

Roast 10 minutes. Take pan out of oven and spray tops of vegetables with vegetable oil spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.

Add beans and serve.

Roasted veggies are great when eaten fresh from the oven. Cooled leftovers can be stored in the refrigerator for one to two days.

Italian Seasoning Mix:
2 teaspoons dried basil
1 teaspoon dried oregano
2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley

Mexican Seasoning Mix:
2 teaspoons ground cumin
1 teaspoon dried basil
1 teaspoon dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro
 
Indian Seasoning Mix:
1 teaspoon curry powder
1 teaspoon garam masala
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro 

Nutrition Information

Per 1-cup serving (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 Beta-Carotene
0.8 mg Vitamin E

This recipe is from the NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

Please feel free to tailor Cancer Project recipes to suit your individual dietary needs. For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here. 

   View The Cancer Project Recipe of the Week Archive.

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