Looking for a healthy diet recipe and a little light on your vegetable intake? Roasting vegetables either in the broiler or on the grill is the way to go. Even if you think you don’t like vegetables, you’ll enjoy them in this healthy diet recipe.
Roasting vegetables causes caramelization and brings their naturally sweet flavor. Here are some other bonuses:
• Roasting certain vegetables increases the bioavailability of the nutrients in them. For example, you get more carotenoids from carrots if you roast them, rather than steaming or sautéing them.
• Cooking vegetables without water leaches out fewer nutrients.
• Roasting veggies without oil keeps the calorie count low. Or add just a little oil and sprinkle them with your favorite spices.
• It’s really easy to roast vegetables. All you need to do is cut them fairly evenly and make sure they’re not crammed together in the roasting pan.
• Roasting vegetables amps up their flavor. And you’ll love the aromatic smokiness.
If you need added incentive to eat your veggies, a six-year study of more than 42,000 women found that those who reported eating an overall healthy diet—more fruits, vegetables, whole grains, low-fat dairy, and lean meats—had a lower risk of dying than other women who didn’t eat such a healthy diet, even after accounting for other factors, like smoking and exercise.
Roasted Summer Vegetable Salad
Ingredients (4 servings)
• 3 bell peppers, quartered lengthwise
• ½ lb. small zucchini, cut into ½-inch rounds
• ½ lb. baby eggplant, cut into ½-inch-thick rounds
• 1 bunch scallions
• 3 Tbs. extra-virgin olive oil
• 1 cup fresh basil leaves, chopped
• 4 cups baby arugula, chopped
• 2 Tbs. aged balsamic vinegar
• ¼ tsp. kosher salt
• Freshly ground black pepper
1. Put the peppers on a baking sheet, skin side up. Roast under the broiler until charred, about 12 minutes.
2. Put the zucchini, eggplant, and scallions on a baking sheet and brush with olive oil. Roast under the broiler until browned and tender. Remove the vegetables as they are done and allow to cool. Scallions will brown in 3-5 minutes. Zucchini and eggplant will brown in 8-10 minutes.
3. Once the vegetables are cool, chop them into bite-size pieces.
4. Toss with the basil and arugula. Arrange the salad on a platter and sprinkle with balsamic vinegar. Season with salt and pepper.
Nutrition (per 2-cup serving)
Total fat: 8 g
Protein: 5 g
Carbs: 18 g
Fiber: 7 g
Click here for this healthy diet recipe.