It’s summer! Inexpensive and readily available summer vegetables of red, orange, yellow, green and blue-purple colors are in the markets. Put ease into preparing summer veggies of all sorts in a simple 2-step oven “veggie roast.” Use the roasted vegetables for salads, taco filling, and egg-white omelet filling or add them to HMR Chicken Soup for summer stew. Just start the dense, starchy vegetables such as potatoes, beets, butternut squash and carrots for a 20 minute roast, and add the veggies with a higher water content such as summer squash, green/yellow beans, onion, tomato and corn on the cob (starchy, but small kernels cook fast) during the last 10 minutes.
When you have a rainbow on your plate, super-star nutrition follows. Your healthy table will look gorgeous; your healthy body will reap the benefit!
Ingredients
3 cups potatoes or other starchy vegetables, cut
3 cups green beans, zucchini, onion, tomato or non-starchy vegetables
2 ears fresh corn on the cob
½ teaspoon seasoning blend of choice, such as Old Bay Seasoning
Freshly ground pepper
Olive oil
Dressing: (or you can use your own low-fat vinaigrette and add mustard)
1 teaspoon Olive oil
3 tablespoons lemon juice and/or mild vinegar (not balsamic)
1 tablespoon grainy mustard
1 teaspoon agave syrup or honey
Chopped garlic (optional) to taste
Preparation
- Combine dressing ingredients and set aside. Preheat oven to 450 degrees. Rub a few drops of olive oil in your hands and “massage” cut vegetables to coat them lightly. Season starchy vegetables and scatter on a roasting sheet/pan. Begin to bake. Add oiled, seasoned non-starchy vegetable to the same sheet after 10 minutes. Finish roasting for 10 minutes longer and remove vegetables from the hot pan at once to cool and retain crispness. Cut corn from the cob. Toss all in dressing and serve.
# of cups: 7
Calories per cup: 75
Vegetable Servings: 7
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Source: The Healthy Table
San Diego Center Weekly Recipe
