Basic roasted vegetables: 10 meals!
(at time of publication)
- 4-6 cups vegetables such as beetrootbeetsX, capsicums, courgetteszucchini, summer squashX, kumarasweet-potatoX, onions, parsnips, potatoes, pumpkin, yams
- Option 1: Garlic-roasted vegetables
- 1 tablespoon olive oil
- 1 teaspoon crushed garlic
- 1 teaspoon lemon pepper
- fresh or dried herbs
- Option 2: Honey and balsamic roasted vegetables
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon honey
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1 Place vegetables in an ovenproof roasting dish. Mix chosen option ingredients and stir through vegetables.
2 Cook at 180°C until tender. Small chunks take about 30 minutes; bigger chunks, longer.Note: Nutrition information and costings apply to Garlic-roasted vegetables (basic recipe) only.
Spanish omelette: (Pictured) In a large bowl beat 6 eggs with a little salt and pepper. Heat 1 tablespoon olive oil in a heavy-based frying pan. Add 1 thinly sliced onion and chopped Roasted vegetables to form a single layer. Toss while heating then add to egg mixture. Wipe out pan. Add another tablespoon of oil and heat. Add egg and vegetable mixture and immediately turn down heat to the lowest setting. Cook slowly, uncovered, for about 15 minutes, drawing the edges in now and then. When there is barely any liquid egg left on the omelette surface, turn over by placing a flat plate over the top of the pan then inverting pan so omelette falls onto the plate. Gently return omelette to pan then cook for about 2 more minutes. Turn off heat and leave for 5 minutes to settle. Serve hot or cold in cut wedges.
Roasted vege pizza: Spread a pizza base with pesto. Chop Roasted vegetables in bite-sized chunks and scatter over the top. Add finely sliced sun-dried tomatoes and top with grated mozzarella. Bake at 200°C for 10-15 minutes.
Roasted vegetable and feta salad: Cut Roasted vegetables in bite-sized chunks. Mix with feta cubes, tomato wedges and garlic-flavoured French dressing. Serve sprinkled with toasted pumpkin seeds.
Roast dinner: Roast 1 chicken or small leg of lamb. Serve with low-fat gravy, Roasted vegetables and a green vegetable such as peas, beans or broccoli.
Roasted vegetable, ham and pasta bake: Chop Roasted vegetables and place in a baking dish. Add cooked pasta shapes, diced ham and cheese sauce. Top with toasted breadcrumbs and bake at 180°C for 30 minutes.
Frittata: Chop Roasted vegetables and place in a bowl. Add defrosted frozen peas, grated cheese and enough beaten eggs to coat. Press into an oiled quiche or baking dish, top with sesame seeds and bake at 180°C for around 45-50 minutes or until totally set. Allow to cool slightly then cut in squares or wedges.
Easy vegetable soup: Add chopped Roasted vegetables to full-flavoured stock. Heat through and purée. Add salt and pepper to taste.
Vegetable pancakes: Chop Roasted vegetables in small pieces. Add a little cheese or tomato sauce to bind then use to fill pancakes or burritos. Lay filled pancakes in a baking dish, top with a little extra sauce and heat in microwave or oven. Serve with a salad. For a meaty variation, add chopped cooked chicken to the filling.
Lemon and rosemary couscous with roasted vegetables and feta: Grate 1 lemon for zest and save lemon juice. Prepare 1 cup couscous following packet directions but use stock and lemon juice as the liquid. Stir through lemon zest and 1 teaspoon finely chopped fresh rosemary. Chop Roasted vegetables and heat in microwave or oven. Serve on top of couscous with chopped feta.
Roasted vegetable and tomato pasta: Heat 4 tablespoons olive oil in a small frying pan. Add 2 teaspoons chopped garlic and cook for 1-2 minutes. Add 4 tomatoes cut in wedges and chopped Roasted vegetables. Cook over a low heat for about 5 minutes or until vegetables have heated through. Toss through cooked pasta and serve in large bowls topped with chopped fresh basil and a little grated parmesan cheese.
Nutrition Info (per serve)
Total fat 4g
–Saturated fat 1g
Dietary fibre 5g
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