Roasted Vegetables

Roasted Vegetables with Apple Cider Vinegar, Garlic & Fresh Rosemary

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I love roasted vegetables!!!  So do my kids, as well as the kids on my street.  Roasting or grilling brings out their natural sweetness.  In this recipe I combine three super nutritious, all-star vegetables – broccoli, carrots and red peppers – along with onions and garlic.  My daughter likes this recipe so much, she asks me to make extra so she can pack it in her lunch the next day.  Enjoy!

Makes 4 Servings

Ingredients:

1 head of broccoli, chopped

1 red pepper, diced

3 carrots, diced

½ red onion, chopped

2 tbsp (30 mL) extra virgin olive oil

1 tbsp (15 mL) apple cider vinegar

1 tbsp (15 mL) fresh rosemary, chopped

3 cloves garlic, cut into quarters

¼ tsp (1mL) fresh ground pepper

Light sprinkle of sea salt

Please note:  You can use any combination of veggies for this recipe, just make sure you have about 6 cups (1.5 L) of cut-up, raw veggies in total to start.  Other great veggies for roasting include squash, mushrooms, brussel sprouts and asparagus.   If you don’t have apple cider vinegar, use balsamic vinegar.  If you don’t have fresh rosemary, substitute 1 tsp (5 mL) dried rosemary.  Some kids prefer white cooking onions to red onions, because of their milder flavour.

P.S.  If you have a kid who is a picky eater and doesn’t like all their vegetables mixed together, try making this recipe with just one kind of vegetable, like broccoli or carrots.

Directions:

1.  Preheat oven to 400 °F (200°C).

2.  Wash all veggies and pat dry (too much water will steam veggies, instead of roast them).  Cut broccoli into small trees.  Cut red pepper into squares.  Cut carrots into coins.  Cut red onion into wedges.  The smaller you cut your veggies, the faster they’ll cook.  Vegetables should be similar in size so that they are done cooking at the same time.  Peel garlic and cut into quarters.

3.  Put cut-up veggies and garlic in medium size bowl.  Add olive oil, vinegar and fresh rosemary.  Toss really well.  Veggies should be completely coated with oil and vinegar mixture.

4.  Spread vegetables evenly on large baking sheet lined with parchment paper (veggies should not be piled on top of each other).  Sprinkle generously with pepper (unless you don’t like pepper) and lightly with salt.  Roast for 30 to 40 minutes, stirring every 10 minutes, until vegetables are tender crisp and starting to turn brownish-black.  Serve immediately.

Nutritional Information Per Serving (about 1 cup/250 mL cooked):  105 calories, 7 g fat, 1 g saturated fat, 7 g carbohydrates, 4 g sugars, 3 g fibre, 2 g protein, 115 mg sodium

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