Tag Archives: Roasted

Roasted Broccoli with Garlic

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Roasted Broccoli with Garlic
Serving Size 179 g

Amount Per Serving
Calories 78	Calories from Fat 23
	% Daily Value
Total Fat 2.5g	4%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 58mg	2%
Total Carbohydrates 12.2g	4%
Dietary Fiber 4.6g	18%
Sugars 3.0g
Protein 5.1g

Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9%

8 Cups broccoli
1/2 Tbs Olive Oil
PAM Spray
2 garlic cloves, minced
Large pinch of dried red pepper

Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli about 5 minutes longer. Season with pepper.

Roasted Cauliflower with Barbecue Sauce

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Roasted Cauliflower with Barbecue Sauce
Serving Size 226 g

Amount Per Serving
Calories 88	Calories from Fat 76
	% Daily Value
Total Fat .6g	1%
Saturated Fat 0.1g	1%
Cholesterol 0mg	0%
Sodium 384mg	16%
Total Carbohydrates 19.6g	7%
Dietary Fiber 5.3g	21%
Sugars 12.3g
Protein 4.7g

Vitamin A 4% Vitamin C 160% Iron 12% Calcium 6%

1 tablespoon cumin
8 cups of cauliflower, cored, cut into 1-inch florets
PAM cooking spray
1/2 tsp minced peeled fresh ginger
1/2 garlic clove, minced
5 tbl low sodium ketchup
1/2 tbl soy sauce
1 tablespoons sugar

Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.

Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.

Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.

Diet Nutritional

Lemon Roasted Green Beans with Almonds

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Lemon Roasted Green Beans and Almonds
Serving Size 266 g

Amount Per Serving
Calories 119	Calories from Fat 30
	% Daily Value
Total Fat 3.3g	5%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 16mg	1%
Total Carbohydrates 21.1g	7%
Dietary Fiber 9.4g	37%
Sugars 4.7g
Protein 5.8g

Vitamin A 33% Vitamin C 70% Iron 19% Calcium 12%

Nonstick vegetable oil spray (PAM)
2 pounds green beans, trimmed
1 onion, peeled, chopped
2 Tbs marjoram
Coarse kosher salt
1 tablespoon fresh lemon juice
1 teaspoon (packed) finely grated lemon peel
1/4 cup coarsely chopped roasted almonds

Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.

Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.

Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.

Review: Fabulous! This cooking technique infuses the green beans with a caramelized smokey flavor. Just a great healthy way to put green beans in your diet and love it.