A Feast of Tastes, Pan Roasted Veggies
Surprise! Pan-roasting veggies for a meal or a side dish can help you spend less time making meals over a hot stove. Something we would all appreciate right now. Only one dish to clean, and more time away from the hot kitchen. Just 30 minutes and you get a variety of veggies to please everyone. Pan-roast all your favorites into one big, easy dish. Roasting brings out the flavor and the juices for a feast of tastes, while keeping the nutrition. Grab some freshly picked veggies from a Harvest Home Farmers’ Market near you and enjoy!
Easy in the oven. Chop up your favorites, add olive oil, salt, pepper, and seasoning you like. 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 it on a baking sheet. (For easier clean-up, cover a baking sheet with tin foil)
Drip a bit of olive oil on the veggies, just enough to LIGHTLY coat them. (Don’t coat the baking sheet). Add salt and pepper. Mix with your hands. Add any other seasoning you enjoy. Spread veggies into a single layer.
Bake in the 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.
Harder veggies like potatoes, parsnips, and beets may need a little pre-cooking if mixed with softer veggies like squash and tomatoes. Or use them separately. Either way, you get a delicious taste with a healthy mixture of vitamins and minerals.
Eat it as a side dish or make a meal. See recipe below
Roasting Veggies
recipe: 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 into 1” slices
1 large sweet potato 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 teaspoons fresh)
1 Tablespoon oil (Olive oil is best)
½ 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 this healthy guide!
TIPS AND TRICKS
TIPS: Make a different meal; Use any combo of veggies you like: skip the potatoes and add a different starch to the finished veggies
Mix with brown rice & a squeeze of lemon
Mix with short pasta.
Combo Suggestions: Combos are endless. Try your own. Cut veggies into 1 to 2-inch chunks or slices. Use just a bit of olive oil with the seasonings you want. Suggestions:
Sweet potato, broccoli, red pepper, zucchini, yellow squash with 2 teaspoons of Italian seasoning & ¼ cup of parmesan cheese
Zucchini, summer squash, green beans, colored bell peppers, broccoli. cherry tomatoes with curry
Butternut squash or acorn squash, sweet potatoes, eggplant, onions, garlic, brussels sprouts with thyme, rosemary & a splash of balsam vinegar or lemon juice
Cauliflower, broccoli, cherry tomatoes, carrots
SUGGESTION: Look for in-season veggies like Brussels sprouts, corn, or tomatoes and toss them in your pan-fry!
TRICKS
If you are mixing potatoes with softer veggies like broccoli or squash, cook the chunks of potatoes for 10 minutes before adding the other veggies to the pan.
Add mushrooms
Add a bit of hot pepper or red pepper flakes for a spicier dish
Reheat any leftovers in the oven at 350° for about 6 minutes. Heating in the microwave can make the veggies soggy rather than crisp.
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