Fall is coming and it's starting to get chilly. That means all of those summer crops are coming to our Harvest Home markets. The choices of fruits and vegetables are endless. You can have a bit of everything. Pan-roast all of your favorite veggies into one big, easy dish. Make a meal or a colorful side dish. Roasting any vegetables brings out the flavor and the juices. A feast of tastes, and nutrition.
Easy in the oven or on the stove top. Chop up your favorite veggies, add a bit of olive oil, salt, pepper, and seasonings. 30-40 minutes of no fuss cooking gives you a feast.
Pan Roasting in the oven: Pre-heat your oven to 400°. Chop veggies into 2” pieces.
Place on a baking sheet. (For easier clean-up, cover baking sheet with tin foil)
Drip a bit of olive oil on the veggies, just enough to lightly coat them. (Do not coat the baking sheet). Add salt and pepper. Mix with your hands. Add any other seasonings of your liking. Spread veggies into a single layer
Bake in oven for 20-40 minutes depending on what veggies you use. Toss with a spatula every 10 minutes until veggies are cooked the way you want
Pan Roasting on the stove: Chop veggies into 2” pieces. Heat a large heavy skillet.
Heat 1 tablespoon of butter and 1tablespoon of oil until it bubbles.
Add veggies, pepper, salt, and any herbs. Stir together
Spread out veggies in a single layer. Do not stir. Stir every 5 minutes until veggies are cooked. (15-20 minutes)
Harder veggies like sweet potatoes, parsnips, beets are better in the oven, softer veggies like squash and tomatoes on the stove. Either way, you get a delicious taste and a healthy mixture of vitamins and minerals.
Roasting Atmosphere
RECIEPE: Pan-fry Chicken And Veggies
INGREDIENTS
1 lb. boneless, skinless thighs or 1½–2 lbs. bone-in chicken thighs
6–8 medium whole carrots, cut into sticks
2 large handfuls of green beans, washed and trimmed
2 yellow summer squash or zucchini cut in 1” slices
1 large sweet potatoes cut in strips (or baby red potatoes, halved or quartered)
1 medium red onion, cut into wedges
3–4 garlic cloves, minced
1 teaspoon dried rosemary (1 tablespoon of fresh)
¾ teaspoon thyme (2 teaspoon fresh)
1 tablespoon oil (olive oil is best)
1/2 teaspoon salt and pepper to taste or use the seasoning you like
TO MAKE:
Preheat oven to 425ºf
Line a large rimmed, baking sheet with tin foil
Toss chopped vegetables and herbs with oil right on the baking sheet
Place chicken thighs on top of the vegetables
Season all with salt and pepper
Bake for 30-35 minutes or until chicken is cooked through and potatoes are tender. Toss and turn vegetables once or twice during cooking
NOTE: Chicken cooks easily over any veggie combo.
Remember our “Healthy Plate” eating? Pan-frying lets you see if you are following their guide.
TIPS and TRICKS
TIPS: Try a different meal. Use any combo of veggies that you like. Skip the potatoes and add a different starch
Mix with brown rice and a squeeze of lemon
Mix with short pasta
Combo Suggestions: Combos are endless. Try your own.
Sweet potato, broccoli, red pepper, zucchini, yellow squash with 2 teaspoons of Italian seasoning and ¼ cup of parmesan cheese
Zucchini, summer squash, green beans, colored bell peppers, broccoli. cherry tomatoes
Butternut squash or acorn squash, sweet potatoes, eggplant, onions, garlic, brussels sprouts with thyme, rosemary and a splash of balsamic vinegar or lemon juice
Cauliflower, broccoli, cherry tomatoes, and carrots
SUGGESTION: Look for in-season veggies like brussels sprouts, corn or tomatoes and toss them in the pan-fry
TRICKS
If you are mixing potatoes with softer veggies like broccoli or squash, cook the chunks of potatoes for 10 minutes before you add the other veggies to the pan.
Add mushrooms
Add a bit of hot pepper or red pepper flakes for a spicier dish
•Reheat any leftover in the oven at 350° for about 6 minutes. Heating in the microwave can make the veggies soggy rather than crispy
