Roasted Vegetables - Easy Recipe

Super Easy Recipe for those who enjoy using their ovens.


Integrating that lone potato, pepper, carrot or squash in a meal isn't that hard. Why not try oven-baked vegetables to bring out new textures and flavors, inexpensively and easily, without boiling, frying or microwaving. 

Invite family members to choose which vegetables they would like to have roasted to suit their tastes.

Sometimes asking children to prepare and select 2 or 3 different veggies helps get that "magical five" into their daily dose.

Surprisingly, all the vegetables "finish" cooking at the same time, but if you prefer much crunchier peppers, celery or squash, add them to the oven about half way through the baking time.




Ingredients:

• Favorite vegetables (root vegetables are excellent, however we enjoy just about all our vegetables in this manner).
• Olive Oil (or Grape Seed Oil)
• Italian Herbal Seasonings (OR your family's favorites OR seasoning packets such as Ranch, Taco, Asian, Herbal for a change in flavor)
• Salt, Pepper as desired
• Cookie Sheet and Parchment Paper (this prevents sticking and burning  - and helps with clean-up, too!)

Method:

Preheat oven to 400 degrees F.

Chop Vegetables into desired shapes and sizes. 

The smaller the sizes, the shorter the cooking time.

Place into plastic bag.

Add oil and Italian Herbal Seasoning (or seasonings of your choice. Substitute with seasoning packages if desired).

Twist top of bag, and shake well so that all the pieces are coated.

Place parchment paper on baking sheet, spread out vegetables, add a tiny amount of kosher or sea salt, and freshly ground pepper.

Bake at 400F for about 40 minutes, depending on chopped sizes, and desired doneness.

Roasting cauliflower produces a rather nutty taste. 


Sometimes we leave out the oil in order to achieve a different flavor and/or texture.

Vegetables which are roasted have a richer flavor, enhancing meals and providing interesting tastiness when preparing them for soups or side dishes such as mashing or served with sauces. 

Roast Eggplant, Sweet Potatoes, or Potatoes may be sliced lengthwise, in disks or cubed to create finger food, or prepare for layering in casseroles, as an alternative to frying or boiling. 

Oven-baked Peppers are excellent additions for omelettes, sides, or garnish.

Shish Kebab

Jack’s Beef Shish Kebab with Sweet Onion, Tomato, Zucchini, Mushrooms & Peppers

1.5 lbs sirloin steak, trimmed of all fat

1 large Florida Sweet onion

1 large red bell pepper

2 large green bell peppers

1 large yellow bell pepper

1 package fresh button mushrooms

1 zucchini, cut into bite size pieces

Tomatoes

(or any of your favorite veggies)

Marinade Ingredients:

1/3 cup Soy Sauce

1/2 cup Canola Oil

1/8 cup Worcestershire Sauce

1/2 tsp salt

1/2 tsp black pepper

3 garlic cloves, crushed

1 lemon, juiced

1 bunch of freshly chopped parsley

1 sprig of fresh thyme

2 tsp oregano

Cut steak into 1 inch cubes. Place in plastic bag with the marinade and put in refrigerator for at least 3 hours.

Soak Bamboo Skewers for at least one hour

Cut vegetables up into 1-2 inch chunks and place into large plastic baggie. Drizzle with olive oil. Add salt, pepper, oregano and garlic powder to taste. Shake to coat, and store in refrigerator until ready to cook.

Skewer meat and vegetables alternately.

Cook on grill 3 minutes per side, until meat is at the doneness you desire.

This is a very easy meal to prepare for small or large groups because it has little mess during the cooking process, and can be prepared well ahead of time. Easy to serve, this attractive and fun meal is delicious served with rice or french fries and a fresh salad.

Bok Choy Medley

3 big bunches of Pesticide-Free Bok Choy

3-5 Yellow Squash

1 bag frozen Beasley Southern Field Peas

Vegetable or Chicken Stock (about 4 cups)

Seasoning as desired

Begin cooking Field Peas by boiling, until nearly done.

Prepare Bok Choy (chopping into bit size pieces, and then cleaning).

Place into large pot with stock, seasoning and peas, bring to boil and simmer. Add sliced yellow squash to simmer for the last 5-10 minutes.

Serve hot.

Braised Chicken and Vegetables

An Inexpensive chicken meal for the whole family.

Occasionally stores will put chicken parts on special very inexpensively. That’s the time to stock the freezer up with these cuts to use in meals which require slow cooking in order to make the meat or poultry tender. In this case, chicken quarters were on special for 49 cents a pound (a 2010 grocery store draw).

Braised Chicken and Vegetables

Cooking dark meat in a crock pot or simmered on the stove, produces an ungreasy, tender cut of meat.

Braise chicken quarters by browning with Canola Oil in a Dutch Oven or large saute pan. Turning after 5-6 minutes, so both sides are brown. 


Deglaze pan with 1 1/2 cups of chicken stock or chicken broth (or vegetable broth). 

Add vegetables and simmer until chicken is completely cooked and tender (about 35 minutes).

If you prefer crispier veggies, add them a little later so they won’t be over cooked. Season with your family’s favorite seasonings.

Serve with brown rice, corn bread, biscuits or potato.