ROASTED GREEN VEGETABLE MEDLEY RECIPE: HOW TO MAKE IT
Roasting vegetables like broccoli, green beans and Brussels sprouts is a great way to serve them, and almost any veggie combo works. — Suzan Crouch, Grand Prairie, Texas
Provided by Taste of Home
Categories Side Dishes
Total Time 40 minutes
Prep Time 20 minutes
Cook Time 20 minutes
Yield 10 servings
Number Of Ingredients 15
Steps:
- Preheat oven to 425°. Place first 7 ingredients in a large bowl; toss with 2 tablespoons oil. Divide between two 15x10x1-in. pans coated with cooking spray., Roast until tender, 20-25 minutes, stirring occasionally. Transfer to a large bowl. Mix remaining ingredients with remaining oil; toss with vegetables.
Nutrition Facts : Calories 109 calories, FatContent 7g fat (1g saturated fat), CholesterolContent 3mg cholesterol, SodiumContent 96mg sodium, CarbohydrateContent 10g carbohydrate (3g sugars, FiberContent 3g fiber), ProteinContent 4g protein. Diabetic Exchanges 1 vegetable
GREEN VEGGIE BOWL WITH CHICKEN & LEMON-TAHINI DRESSING ...
For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.
Provided by Joy Howard
Categories Healthy Chicken & Rice Recipes
Total Time 30 minutes
Number Of Ingredients 15
Steps:
- Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.
- Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
- Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
- Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
- Slice the chicken.
- To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.
Nutrition Facts : Calories 452 calories, CarbohydrateContent 41.8 g, CholesterolContent 65 mg, FatContent 17.6 g, FiberContent 5.3 g, ProteinContent 34.9 g, SaturatedFatContent 2.4 g, SodiumContent 360.9 mg, SugarContent 2.6 g
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