Roasted vegetables: a light and tasty side dish that enriches all your dishes
- DNC® | Dietetica e Nutrizione Clinica
- 9 feb 2022
- Tempo di lettura: 6 min
Roasted vegetables are a healthy, colorful and super tasty side dish. You can choose your favorites, make different combinations each time, freeze them for use in different seasons. Roasted vegetables for a light and tasty side dish is a dish that winks at the most delicious recipes but can also be brought to the table when you are following your Program Nutri®WEIGHT for weight loss as long as you control your quantities and the choice of your vegetables. Try this magnificent recipe as a side dish to your fish or meat dishes or to dress a pasta and we are sure it will remain on your family's menu forever!
You have no idea how quick and tasty this DNC®plate recipe is! You will need a few simple ingredients to prepare this DNC®plate recipe chosen from the best DNC®plate of the Nutri® Program. It is excellent as a side dish to meat or fish dishes from your Nutri® program but also as a single vegan dish paired with legumes such as chickpeas or lentils. Season a pasta with these splendid vegetables add crumbled feta and you will see that you will not be able to do without it! Bring to the table directly with the oven pan or the pot, everyone will take the vegetables they prefer, everyone will be happy! How nice is it to bring a recipe created with your own hands to the table?
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In order not to lose too many vitamins and salt minerals to vegetables it is better not to cook at too high temperatures for too long. To have the classic browning and the crispest part it is better to pass them in a pan with a drop of oil and spices and then cook them in the oven at medium temperature. It is naturally gluten free: if you are looking for gluten-free dishes, roasted vegetables are a good option for your Program Nutri®CELIAC. To reduce sugars if you are following your specific Program Nutri®DIAB2 for diabetes you can replace beetroot or beetroot and potatoes with fennel and they may have more taste How do you eat granola? Granola can be eaten as it is or combined with milk for breakfast - both cow and vegetable, such as coconut, oat and rice - or with whole or low-fat yogurt depending on your Nutri® Program (ask for info on the Program Nutri®) Other ways to use roasted vegetables: -as a side dish to roast meat -as a side dish to grilled fish -as a single dish with baked feta cheese -as a sauce for pasta -to fill a sandwich -to enrich your salad -as a single vegan dish together with legumes -as a base for a savory pie -to dress a pizza or focaccia -as a filling for a baked pizza -as a filling for homemade ravioli -you can freeze them and use them for a very fast side dish
🍳 PREPARE with DNC®plate step by step
Step 1: PREPARE THE INGREDIENTS
There is no quick recipe without the preparation first of all the necessary !!
You need for each dish: pumpkin slices or chunks (if you do it in the oven and not in a pan you can leave the skin of the butternut squash or fiddle squash) carrots of all colors beetroot or beetroot (not pre-cooked) brussels sprouts (if you like them) white onions or leeks new potatoes (or small potatoes) if not treated you can leave the skin fresh garlic cloves spice mix for roasts (without salt) rosemary, sage, fennel ground black pepper extra virgin olive oil fresh fennel to serve (optional: dried chilli)
Step 2: BEGIN WITH THE TASTE the MAKE-UP is BEGINNING with the combination of tastes!
Forget the long and complicated procedures .. Follow these simple steps and you will get a spectacular result that will surprise your family or your guests. You can bring this DNC®plate recipe from the Program Nutri® to the table as a delicious breakfast for your family, it will give you an explosion of flavors you will never forget! The secret to a good dish is to mix the flavors. Follow the steps and you will surely introduce this recipe among the most popular of your family!
DO THIS
First, arrange all the vegetables on a work surface and before cleaning them, check not to add too many carrots or too many potatoes, the secret is to balance the tastes!
There must be a good percentage of sweet, bitter, crunchy vegetables, etc.
Clean the vegetables under running water, remove the soil residues and set aside.
Take a baking sheet lined with parchment paper. To keep it from burning, crumple it and squeeze it under water (quickly!).
Cut the carrots lengthwise or leave them whole if they are small. If you have taken the untreated organic ones you can also leave the green tuft.
Cut the Brussels sprouts in half.
Cut the beetroot in halves or quarters.
Cut the potatoes in half or lengthwise if they are small, however in large wedges.
Cut the leeks in half and then in half again lengthwise. If you have chosen onions, cut them the same size as the turnips.
Cut the pumpkin into wedges or if you have already cut the one that's okay.
By doing this, you should get vegetables that are roughly the same size.
Clean the garlic cloves.
Now arrange everything on the baking sheet.
Keep in mind that you shouldn't touch the vegetables until it's time to bring them to the table, so try to arrange them well so that they look good even when cooked.
DO NOT put more delicate vegetables such as leeks too high, they will burn immediately.
Before putting in the oven, distribute half a glass of water over the vegetables, it will help cooking and will prevent them from drying out too much in the oven. Arrange the herbs too.
Salt and pepper to taste, distribute the spice mix on the surface. Put a drizzle of extra virgin olive oil. Turn on the static oven at 160 ° - 180 ° for at least 30-40 minutes if the vegetables are raw. If, on the other hand, you have given it a pre-cooking, you can put the grill at 180 ° and brown the vegetables for 15 minutes. Always check with a fork the degree of cooking depends on your oven.
Before serving, garnish with wild fennel or parsley to give freshness, season with salt.
Do you know that you can prepare roasted vegetables in a pan? If you do not want to use the oven the procedure is the same but when you have to insert the vegetables instead of using a pan use a large pan and cook over medium heat (do not raise the heat otherwise it will burn immediately) for at least 5-6 minutes. . Add water, to cook like steaming, close the lid and cook until the liquid is absorbed. At this point, add a drizzle of extra virgin olive oil and the spice mix. Hall only at the end.
Step 3: ALL THE STRAIGHT FOR A DELICIOUS DISH
Check carefully the quantities per portion you have in your Nutri® program that you are following according to your needs and adapt them to those of the recipe! NO TIME??? So do this: prepare this recipe in advance and store it in an airtight container for up to 1-2 days. Use it whenever you want to add an energy boost to your preparations as a plain pasta or as a side dish to a meat or fish dish.
La Nutrizionista consiglia:
For vegetables and legumes it is better to use as little water as possible, in order to minimize the loss of vitamins and mineral salts. Do not cook for too long, or the vegetables will be mushy and tasteless. Get used to eating vegetables a little more crunchy. Curry, cumin, turmeric, paprika ... do you use them? They give an intense flavor to the vegetables distribute them before cooking. Garlic, oil, lemon, salt and parsley create a perfect condiment to flavor vegetables but also meat and fish. Eat at least two servings of vegetables a day. In addition to the amount of fiber that helps you for your intestinal regularity, they guarantee satiety and mineral salts and vitamins. Are you following YOUR Nutri®WEIGHT program to lose weight? You can add this recipe to your lunch or dinner considering the quantities of YOUR Nutri® Program Dr. Ravelli Lia
Dottoressa Ravelli Lia
Resp. DNC®,
creatrice Programma Nutri®
Nutrizionista Sportiva, Dietista Clinica
Spec.Tecn. Assist.
Perfezionata in Nutrizione e Benessere
Perfezionata in Nutrizione e Alimentazione Pediatrica
Perfezionata in Nutrizione Oncologica
Perfezionata in Nutrizione Sportiva
Master in Nutrizione Sportiva
Diplomata in Omeopatia
Esperta in DCA, Fitoterapia, Eubiosi/Benessere Intestinale
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DISCLAIMER
The advice provided is a DNC® mini-GUIDE but cannot in any way replace the outpatient visit. Specific Clinical Nutrition is based on the person and his life (work, pathologies, sports, tastes, habits) and cannot be generalized in any way!
The treatments described on the site do not represent a precise indication of the results that can be obtained, which may vary from person to person.
The dietary and phytotherapeutic advice in the article must be intended for educational purposes only. This information should never replace the personalized advice of a specialist. Therefore, any decision made on the basis of these indications must be understood as personal and according to one's own responsibility.
