ROASTED VEGETABLES

simply delicious

STEP 1

This recipe is unbelievably easy. Preheat your oven to 425 F degrees. Wash and peel your favorite vegetables such as sweet potatoes or the purple Okinawan sweet potato. Use cauliflower, celery, peeled carrots, asparagus, squash, eggplant, Brussel sprouts, or onions.

STEP 2

Cut into bite size pieces.

In this recipe I used:
1 med sweet potato

1 med Okinawan purple potato

1 red bell pepper

1 white onion

3 small carrots

1 eggplant

1 head of cauliflower

1 head of broccoli

This will yield enough for 2 9x13 pans.

STEP 3

Toss with olive oil and half a teaspoon of salt or avoid the salt altogether. Experiment with different seasonings. Mrs. Dash is a great option, but there are so many non-salt choices out there. Use enough olive oil to coat the vegetables. Lay the veggies in a 9x13 pan and try to avoid overlapping the pieces so they all cook evenly. I line the pan with aluminum foil for easy clean up.

STEP 4

Roast in the oven for 25 minutes.

STEP 5

One serving (about one measuring cup) contains 20gm carbs, 16gm fat, 4gm protein, and 220 calories. To control your blood glucose, aim to eat about 45-60gm carb per meal. You may eat about 2 cups of roasted vegetables for one meal.

BON APPETIT!

Always use a 9-inch plate to help you eat smaller portions. Load half your plate with non-starchy vegetables (spinach, romaine lettuce, cucumbers, tomatoes), 2 cups of roasted vegetables (includes your carbs from the potatoes), and a protein about the size of the palm of your hand (3 oz) such as chicken breast. Bon Appetit! - Grace NP