Weight Loss Surgery Kitchen - Vegetable Recipes

Kitchen > Vegetables > Oven Roasted Vegetables

Oven Roasted Vegetables

Try oven roasting your veggies for intensified flavor while keeping the beneficial nutrients.

Oven Roasted Mushrooms

(makes 6 servings)

1 pound shiitake or button mushrooms, cleaned
butter-flavored cooking spray
1/4 teaspoon salt
freshly ground pepper

1. Preheat oven to 425°F. Line a heavy duty baking sheet with aluminum foil.

Arrange the mushrooms on a foil lined cookie sheet. Coat with cooking spray. Bake until tender, about 15 minutes. Serve immediately.

Per serving: 19 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 4 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 3 g sodium.

Oven Roasted Squash

(makes 10 servings)

5 pounds assorted hard winter squash (butternut, acorn, delicata, or sweet dumpling), seeded and cut into 2-inch dice
butter-flavored cooking spray
salt and freshly ground pepper
2 tablespoons reduced-fat margarine, at room temperature
2 tablespoons brown sugar

1. Preheat oven to 400°F.

2. Arrange squash in a single layer in 2 large roasting pans and lightly coat tops with cooking spray. Season with salt and pepper to taste.

3. Roast for 20 minutes. Switch pan positions and continue to roast another 15 minutes, until squash is tender when pierced with the tines of a fork. (Squash may be made ahead to this point, covered, and refrigerated until next day.)

4. When ready to serve, preheat broiler. Lightly brush cut surfaces of squash with margarine and sprinkle with brown sugar. Broil until sugar begins to bubble, about 3 to 4 minutes. Transfer squash pieces to a serving platter and serve hot.

Per serving: 96 calories (22% calories from fat), 2 g protein, 3 g total fat (0.5 g saturated fat), 19 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 29 mg sodium.

Optional variation: sprinkle the magarine and brown sugar squash lightly with ground cinnamon.