Oven Roasted Vegetables

Steph Wagner

July 30, 2019

Oven Roasted Vegetables

Oven roasted vegetables orange bell pepper zucchini carrots mushrooms in a white dish

Oven roasted bell pepper, carrots, zucchini, mushrooms

 

Why are oven roasted vegetables so tasty?

I have for sure met my fair share of picky vegetable refusing patients in my ten years of being a bariatric dietitian. Many would attribute their pickiness to struggling with staying on a healthy diet. They expect me to be frustrated but the truth is no one is more frustrated than they are!

When a patient is really not feeling vegetables, I ask them if they have tried oven roasted vegetables (or grilled).

If they¬†have had roasted vegetables it is SO common that they change their tune and say “oh, okay, yes, I do like it when they are roasted.” It may still depend on which vegetable but we have at least found a method of cooking they can focus on.

Roasted vegetables have such a great texture and they bring out the best flavors of the vegetable. Most of the time the picky eater is more appalled by the mushy texture which takes away any desire to find some flavor.

So versatile – pick your veggie, pick your seasoning

Once you start trying roasted vegetables at home (assuming you haven’t already) you can easily get the rhythm down so you are roasting different vegetables with different seasonings to keep them exciting.

My favorite seasoning is Montreal Steak Seasoning (made by McCormicks). I keep a Costco sized tub in my pantry! Asparagus in particular is wonderful roasted with their seasoning.

For this recipe I toss several options with light Italian dressing a little bit of parmesan cheese. The cooking time was longer than if I had been roasting thin asparagus; primarily because of the density of the carrots.

What to do with leftovers

If you’re a bariatric patient not cooking for more than one or two, this recipe will make a lot of vegetables for you. While I do think they re-heat well, you may still get tired of them before you’ve made it through the batch. What are some options?

1 – cut the recipe in half or roast a couple of the veggies listed instead of all four

2- freeze half of the vegetables and same them for a winter time soup. This recipe in particular added to chicken breast, broth and some seasonings would be worth trying!

This is a recipe where I used leftover grilled vegetables that I had frozen:

Need more WLS recipes for your Instant Pot? I had tons of grilled vegetables leftover that I froze and then later used in my Instant Pot with Chicken to make a Taco Stew! Tasted like it had been cooking all day and packed with protein! #bariatricinstantpotrecipes #gastricsleeverecipes #gastricbypassrecipes

Grilled Vegetable Taco Stew

*Disclaimer: the recipe above is locked for members to the site. You can also find this recipe in my eBook “Instant Pot eBook for Weight Loss Surgery Patients.”

Oven roasted vegetables orange bell pepper zucchini carrots mushrooms in a white dish

Oven Roasted Vegetables

Course: Vegetables
Cuisine: Oven Baked
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 69
Author: Steph Wagner
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Ingredients

  • 1 pint whole mushrooms
  • 1.5 cups baby carrots
  • 1 yellow bell pepper cut into 8 strips
  • 1 medium zucchini cut into 2 inch pieces
  • 1/4 cup Light Italian Dressing
  • 2 tbsp reduced fat grated parmesan cheese

Instructions

  • Heat oven to 450.
  • Prepare vegetables. Toss with Italian seasoning and spread out onto large baking sheet. Sprinkle grated cheese over the top.
  • Roast for 30 minutes; toss halfway through. Remove from oven and let sit until cool enough to scoop into serving dish.

Notes

This recipe makes a large amount of vegetables. Approximately 6 'traditional' servings. Bariatric patients are recommended to eat two bites of protein to every one bite of vegetable.

Nutrition

Serving: 0.5cups | Calories: 69kcal | Carbohydrates: 12g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 148mg | Potassium: 472mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4518IU | Vitamin C: 45mg | Calcium: 33mg | Iron: 1mg
Nutrition Facts
Oven Roasted Vegetables
Amount Per Serving (0.5 cups)
Calories 69 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 148mg6%
Potassium 472mg13%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 5g6%
Protein 3g6%
Vitamin A 4518IU90%
Vitamin C 45mg55%
Calcium 33mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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