9 Healthy Recipes That Rule The Roast

Bite Me More | March 6th, 2018

Time to crank up the oven because we’re cooking up everything from veggies to fish in these healthy roasting recipes.

 

The best way to bring out the flavor of carrots? Roast them, especially like we do these Sweet Balsamic Roasted Carrots, where they become not only tender but also caramelized.

Ingredients

2 lbs carrots, peeled and cut into 2-inch sticks resembling French fries
2 tbsp butter
2 tbsp packed brown sugar
1 tsp balsamic vinegar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper

Directions

1) Preheat oven to 450°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray.

2) In a small saucepan, melt butter over medium heat. Add the brown sugar and vinegar, stirring to combine just until the sugar melts. Remove from heat.

3) In a medium bowl, toss cut carrots with brown sugar glaze, salt and pepper. Place on baking sheet in a single layer.

4) Bake 15-20 minutes, until carrots are starting to brown on the bottom. Stir carrots and return to oven for 5-10 minutes until carrots are caramelized and tender.

Serves 6

Citrus and herb roasted chicken

There’s a reason roasting a whole chicken is super popular – it’s a technique that requires minimal effort and skill in the kitchen yet yields impressive and tasty results. This moist masterpiece is no exception. Rubbed with herbs and citrus zest, the chicken is stuffed with flavor infusing onions, garlic, lemon and orange and then baked to a golden crisp. Simple and foolproof, this classic, taste-of-home tender chicken is a welcome addition to any novice cook’s repertoire and a dependably delicious staple in any expert’s kitchen.

Ingredients

Citrus & Herb Rub

1 tbsp chopped fresh thyme
1 tbsp chopped fresh rosemary
1 tbsp kosher salt
1 tsp freshly ground black pepper
1 tsp lemon zest
1 tsp orange zest
3 tbsp canola oil

1 (3-4 lb) whole chicken
½ lemon, cut into quarters
½ orange, cut into quarters
2 garlic cloves, smashed
1 small yellow onion, quartered

1 tbsp chopped fresh flat-leaf parsley, for topping

Directions

1) Preheat oven to 450ºF. Line a baking sheet with aluminum foil.

2) For the rub, in a small bowl, combine thyme, rosemary, salt, pepper, lemon zest, orange zest and canola oil. Stir well and set aside.

3) For the chicken, using a paper towel, pat the chicken dry before applying her coating. Stuff the inside with lemon, orange, garlic and onion pieces. Rub the entire outside of the chicken with herb coating and place on prepared baking sheet. Cook 60-70 minutes, until a golden crust forms. Remove from oven and allow to rest for a few minutes. Sprinkle with parsley before serving.

Serves 3-4

Roasted Brussels Sprouts with Maple Dressing

In 1812, Thomas Jefferson introduced Brussels sprouts to the United States. Over 200 years later, we’re still roasting these fiber-and-vitamin-rich sweet emerald gems until golden-crusted. Tossed in a sweet and tangy maple mustard vinaigrette, these tender sprouts are going to have an entire nation jumping on the Brussels bandwagon.

Ingredients

Brussels Sprouts

4 cups fresh Brussels sprouts, trimmed and halved
2 tbsp olive oil
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper

Maple Dressing

2 tbsp olive oil
1tbsp apple cider vinegar
1tbsp maple syrup
1/2 tsp Dijon mustard
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper

Directions

1) Preheat oven to 425°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray. In a large bowl, gently toss Brussels sprouts with 2 tbsp olive oil, salt and pepper. Place on prepared baking sheet in a single layer. Roast 10 minutes, flip Brussels sprouts and continue to cook 10 minutes more, until tender and golden.

2) While Brussels sprouts are roasting, prepare maple dressing. In a small bowl, whisk olive oil, cider vinegar, maple syrup, Dijon, salt and pepper. Remove sprouts from oven and place in a large bowl. Gently toss with maple dressing until well coated.

Serves 4

Roasted Sweet Potato Quinoa bowl

This healthy and hearty Sweet Potato Quinoa Bowl, a creative combo of protein-packed quinoa, roasted sweet potatoes and avocado, is drizzled with a maple dressing and topped with roasted almonds, an egg and leafy sprouts.

Ingredients

Maple Dressing

¼ cup olive oil
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp Dijon mustard
1 tsp chopped shallots
¼ tsp kosher salt
1/8 tsp freshly ground black pepper

1 large sweet potato, peeled, cut into 1-inch cubes
1 tbsp olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Quinoa

1 cup quinoa, rinsed well and drained
2 cups water
¼ tsp kosher salt
1 large ripe avocado, chopped

1/3 cup chopped roasted almonds

4 fried eggs, sunny-side up
1 cup sprouts, sunflower or pea shoots

Directions

1) To make the dressing, in a small bowl whisk olive oil, apple cider vinegar, maple syrup, Dijon mustard, shallots, salt and pepper until well combined. Set aside.

2)Preheat oven to 425°F. In a mixing bowl toss together cubed sweet potato, olive oil, salt and pepper. Place sweet potato on a parchment-lined baking sheet and roast 16-18 minutes, until potatoes are tender. Remove from oven and set aside.

3)Meanwhile, in a medium saucepan, combine quinoa, water and salt. Bring to a boil over high heat. Reduce heat to a simmer, cover and cook 12-15 minutes, until the liquid is absorbed. Remove from heat and let sit covered for 5 minutes. Combine quinoa, roasted sweet potatoes, avocado and a few spoons of dressing. Divide between 4 serving bowls, top with almonds and drizzle with more dressing.

4)Finish each bowl with a fried egg placed on top and sprouts to garnish.

Serves 4

Roasted Sweet Potato, Parsnip & Apple Soup

How do you pump up the flavor in your soup? Roast the vegetables, as evidenced in this extremely easy and tasty Sweet Potato, Parsnip & Apple Soup. The sweetness of the roasted potatoes and parsnips, combined with intense apple cider and mild shallots, creates a hearty and delicious soup that is guaranteed to deliver satisfying spoon after spoon.

Ingredients

6 cups sweet potatoes, peeled and cubed
1 cup parsnips, peeled and cubed
¼ cup chopped shallots
2 small garlic gloves, chopped
2 tbsp olive oil
½ tsp kosher salt
½ tsp ground cumin

7 cups vegetable broth
1½ cups apple cider

2 tbsp butter
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Granny Smith apple, chopped for garnish
Italian flat leaf parsley, for garnish

Directions

1) Preheat oven to 425ºF. Line a baking sheet with parchment paper. In a large bowl, toss sweet potatoes, parsnips, shallots, garlic, olive oil, ½ tsp salt and cumin together. Pour onto prepared baking sheet and roast 30 minutes, stirring after 15 minutes. Remove from oven and set aside.

2) In a large soup pot, bring vegetable broth and apple cider to a boil over medium-high heat. Add sweet potato mixture and simmer for 10 minutes. Remove from heat and using a handheld or countertop blender, puree until smooth. Return to soup pot over medium heat and stir in butter, ¼ tsp salt and pepper. Garnish each soup bowl with diced apple and parsley.

Serves 6

Rosemary Roasted Potatoes

I love rosemary, both Clooney and the herb. For our purposes I’ll refrain from discussing that the former sings our toe-tapping anthem, “Sisters.” Instead, I’ll move on to the latter, a fragrant herb with a great rep. Known for improving memory, relieving muscle pain, curing indigestion and making hair grow (note: source not the AMA), rosemary is a powerful, needle-like leaf. In the culinary world this highly aromatic branch makes everything herbalicious, including this simple but satisfying side dish. Tossed with baby potatoes, Dijon mustard, lemon juice and garlic, rosemary boosts the flavour of these crispy-crusted, tender taters. Served up on a regular basis, “Come On-A My House” (sorry, it’s the other Rosemary again) and taste this perfect combination of woody rosemary and golden brown potatoes.

Ingredients

2 lbs mini white potatoes
2 tbsp olive oil
2 tbsp whole grain Dijon mustard
1 tbsp chopped fresh rosemary
1 tbsp fresh lemon juice
1 large garlic clove, minced
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 tsp cayenne pepper

Directions

1) Preheat oven to 425ºF. Line a baking sheet with aluminum foil and coat with non-stick cooking spray.

2) Cut potatoes in half, or if they’re large, in quarters. Place in a large bowl and add olive oil, mustard, rosemary, lemon juice, garlic, salt, pepper and cayenne. Toss well to coat. Spread potatoes in a single layer on prepared baking sheet disregarding any excess dressing. Roast potatoes 15 minutes, turn them and roast an additional 15 minutes until crusted on the outside and tender inside. Serve immediately.

Serves 4-6

Roasted Vegetable Pasta with Asiago Cheese

Looking for the perfect pasta salad? Search no further because this quick and easy recipe for Roasted Vegetable Pasta Salad fits the bill, a superb salad bursting with the flavors of sweet oven-roasted vegetables, Asiago cheese, fresh oregano and sun-dried tomatoes.

Ingredients

3 medium zucchini, cubed
2 medium red bell peppers, cubed
1 medium yellow pepper, cubed
1 medium eggplant, peeled and cubed
2 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper

3/4 lb package fusilli pasta
3/4 cup shredded semi-soft Asiago cheese
3 tbsp olive oil
2 tbsp white wine vinegar
2 tbsp minced fresh oregano
2 tbsp chopped rehydrated sun-dried tomatoes

Directions

1) Preheat oven to 425°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray.

2) In a medium bowl, toss zucchini, red peppers, yellow peppers, eggplant, olive oil, salt and pepper. Transfer to prepared baking sheet. Roast in oven for 20-25 minutes, stirring occasionally until lightly browned. Remove from oven and cool slightly.

3) For the pasta, in a large pot, bring lightly salted water to a boil. Cook fusilli until tender, about 12 minutes. Drain and place in a large bowl. Add roasted vegetables, Asiago cheese, olive oil, white wine vinegar, oregano and sun-dried tomatoes. Toss well to coat. Serve at room temperature or refrigerate to chill.

Serves 6

Caramelized Cauliflower

I feel for Mark Twain. At the mention of cauliflower food writers inevitably blast the literary icon for his slandering the veggie as “nothing but cabbage with a college education.” Surely he didn’t mean to disparage the snowy white heads. When roasted, cauliflower is transformed into an elegant, sweet and tender side dish – a truly brilliant veggie with a Phd in Gastronomy.

Ingredients

1 large head cauliflower, about 3 lbs
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 tsp ground cinnamon
1/8 tsp paprika
1/8 tsp ground cumin
1/8 tsp cayenne pepper
3 tbsp melted butter

Directions

1) Preheat oven to 475°F.

2) Break apart the cauliflower into large florets and cut off the thicker stems. Place cauliflower in a single layer in a roasting pan or on a baking sheet.

3) In a small bowl, stir together sugar, salt, pepper, cinnamon, paprika, cumin and cayenne pepper.

4) Drizzle melted butter over cauliflower and sprinkle with the combined spices until evenly coated. Place in oven and bake 18-20 minutes stirring halfway through cooking. Remove from oven when cauliflower is tender-crisp and lightly browned around the edges. Serve immediately.

Serves 6-8

Roasted Halibut with Avocado & Corn Salsa

This Halibut with Avocado & Corn Salsa is a super healthy and delicious dinner that can be served up in only 15 minutes. Roasted until tender, spice-rubbed halibut is placed atop a fresh corn and creamy avocado salsa, making this recipe a weeknight go-to for people on the go!

Ingredients

Avocado & Corn Salsa

2 large ears fresh corn, shucked, kernels removed
1 ripe (yet firm) avocado, chopped
1 poblano pepper, seeded and chopped
¼ cup chopped red onion
1 tbsp apple cider vinegar
2 tsp sugar
½ tsp kosher salt
¼ tsp freshly ground black pepper

4 (6oz each) halibut fillets
1 tbsp olive oil
¼ tsp ground cumin
¼ tsp chili powder
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Directions

1) To prepare the salsa, in a medium bowl, combine corn, avocado, poblano pepper, red onion, apple cider vinegar, sugar, salt and pepper. Gently toss to combine, cover and refrigerate while roasting fish.

2) Preheat oven to 400ºF. Place fillets on a baking sheet lined with parchment paper. Rub each piece of halibut with olive oil. In a small bowl, combine cumin, chili powder, salt and pepper. Sprinkle over each piece of fish. Bake until fish is just firm to the touch, about 12-14 minutes. To serve, place a large spoonful of salsa on a plate and top with fish.

Serves 4

Authors of bestselling cookbooks Bite Me, Bite Me Too and Lick Your Plate, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes at BiteMeMore.com.