Roasting preserves the nutrients in food while enhancing the flavors and textures. For vegetables and fruits, this cooking method brings out their natural sugars, concentrating and intensifying their flavors and giving them a sweeter taste. For seafood, poultry, and meat, the high heat dries the exterior of the food, creating a crunchy, caramelized texture while leaving the inside moist and succulent.
Roasting is simply done in the oven under high heat. This method uses the dry heat of an oven to cook food, which is left uncovered so that it won’t steam. When we think of roasting, turkey and meats come to mind because roasting is indeed best for tender foods and larger cuts of meat, poultry, and fish, such as whole chickens or turkeys, pork or beef tenderloin, whole fish, or thick fish fillets. Try family comfort dishes such as Herb-Roasted Chicken and Pork Roast with Vegetables. You’ll also find recipes that will help you push past the familiar including Roasted Melon Soup and Balsamic Drizzle and Beet and Farro Salad with Goat Cheese.
TO ROAST:
To cook food in the oven in a shallow uncovered pan at temperatures usually higher than baking.
Tools & Equipment Needed: Roasting pan and rack, rimmed baking sheet, oven mitts and pot holders, oven thermometer, instant-read thermometer, basting brush, kitchen timer
TIPS:
• Because roasting requires the oven to use high heat, be sure your oven is clean to minimize smoking. Vent the area well, opening windows and using your kitchen exhaust fan as necessary.
• Since the temperatures of most ovens are not calibrated exactly, check the accuracy of yours with an oven thermometer and either have the oven recalibrated if it’s way off or adjust the roasting temperature accordingly.
• Take the time to preheat the oven; starting with a hot oven will help the food brown properly. Food cooks unevenly, and more slowly, when started in a cold oven.
• If using a disposable aluminum roasting pan, be sure it’s sturdy enough to support the weight of the food.
• To roast vegetables, cut them to a uniform size and spread them in a single layer on a rimmed baking sheet to ensure proper browning.
• If you don’t have a roasting rack, you can place a bed of thickly sliced vegetables such as onions or potatoes on the bottom of the pan and set the meat or poultry on top.
• For whole birds, discard as much fat as you can before roasting, but leave the skin on until the poultry is cooked. Discard the skin before serving.
• If you’re roasting a whole bird, put it in the oven legs first. The back of the oven is the hottest part, and dark meat takes longer to cook.
• To avoid both overcooking and undercooking meat and poultry, use an instant-read meat thermometer to check doneness. Remove the meat or poultry from the oven before inserting the thermometer, and insert it into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat.
• Check the internal temperature of roasted poultry or meat after about three-fourths of the total suggested cooking time, then every 5 to 10 minutes after that to avoid overcooking.
• Let meat or poultry stand at room temperature for about 5 to 10 minutes when it comes out of the oven to finish the cooking process and allow the muscle fibers to relax, making the meat more tender and helping it to retain its juices. Open the oven door only when necessary. Every time the door is opened, heat escapes and the temperature of the oven is lowered, adding to the cooking time. When you do open the door, protect yourself from the escaping heat, which can burn.
BEST FOODS FOR ROASTING
roasted melon soup and balsamic drizzle
This twist on fruit soup combines the sweetness of cantaloupe with savory onion and broth. Roasting the melon concentrates its summery flavor. Drizzled with a mellow balsamic glaze, the sunset-orange soup is a showstopper.
SERVES 4 | 1 cup per serving
Cooking spray
6 cups cubed cantaloupe (from about 1 medium)
2 teaspoons olive oil
¾ cup chopped sweet onion, such as Vidalia, Maui, or Oso Sweet
1 teaspoon minced peeled gingerroot
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
Dash of cayenne
1 cup fat-free, low-sodium chicken or vegetable broth
½ cup fat-free half-and-half
¼ cup balsamic vinegar
Preheat the oven to 425°F. Lightly spray a large rimmed baking sheet with cooking spray. Arrange the cantaloupe in a single layer on the baking sheet. Roast for 20 to 25 minutes, or until the edges begin to brown. Remove from the oven. Let stand until cool.
Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 5 minutes, or until lightly browned, stirring frequently. Stir in the gingerroot, cumin, cinnamon, and cayenne. Cook for 30 seconds, or until fragrant, stirring constantly.
In a food processor or blender, process the cantaloupe and any accumulated juices for 1 minute, or until smooth. Add the broth and onion mixture. Process until smooth. Pour in the half-and-half. Process for 30 seconds to 1 minute, or until blended. Serve at room temperature or cover and refrigerate for 2 hours to serve chilled.
Just before serving, in a small saucepan, bring the vinegar to a boil over medium-high heat. Cook for 30 seconds to 1 minute, or until the vinegar is syrupy and reduced by almost half (to about 2 tablespoons). Drizzle the soup with the vinegar.
per serving
calories 151
total fat 3.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 0 mg
sodium 89 mg
carbohydrates 30 g
fiber 3 g
sugars 24 g
protein 5 g
dietary exchanges: 1½ fruit, ½ fat-free milk
COOK’S TIP: You’ve seen roasted pumpkin and sunflower seeds, but did you know you can also roast melon seeds? Rinse and dry the seeds from a cantaloupe, honeydew melon, or watermelon. Lightly spray with olive oil cooking spray. Spread the seeds on a baking sheet and roast at 325°F for about 15 minutes, or until browned.
beet and farro salad with goat cheese
Sometimes known as the mother of all grains, farro is an ancient variety of wheat grown in the Mediterranean. With its high protein and fiber content, this nutty grain pairs beautifully with sweet roasted beets and tangy goat cheese for a filling salad.
SERVES 4 | 1 cup per serving
1½ pounds beets with greens
2 teaspoons olive oil and 2 tablespoons olive oil (extra virgin preferred), divided use
1 large shallot, minced
3 cups water
¾ cup uncooked farro, rinsed and drained
¼ teaspoon pepper (freshly ground preferred)
¼ cup plus 1 tablespoon fresh lemon juice
2 tablespoons honey
1 small garlic clove, finely minced
2 ounces soft goat cheese, crumbled
Preheat the oven to 400°F.
Trim the greens and roots from the beets. Refrigerate the greens.
Put the beets on a large piece of aluminum foil. Fold the foil over the beets. Crimp the edges to seal the packet. Roast for 45 minutes, or until the beets are tender when pierced with a fork. Remove from the oven. Set aside to cool.
Meanwhile, in a medium saucepan, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the shallot for 1 to 2 minutes, stirring constantly. Pour in the water. Increase the heat to high and bring to a boil. Stir in the farro. Reduce the heat and simmer for 15 minutes, or until the farro is tender. Drain well in a fine-mesh sieve. Transfer the farro mixture to a large bowl. Fluff with a fork. Stir in the pepper. Set aside to cool.
Gently peel off the beet skins. Cut the beets into 1-inch pieces. Stir into the farro mixture.
Thinly slice the beet greens. Stir into the farro mixture.
In a small bowl, whisk together the lemon juice, honey, garlic, and the remaining 2 tablespoons oil. Drizzle over the salad, tossing to coat. Transfer to serving plates. Sprinkle with the goat cheese.
per serving
calories 353
total fat 12.5 g
saturated fat 3.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 7.5 g
cholesterol 7 mg
sodium 256 mg
carbohydrates 51 g
fiber 7 g
sugars 19 g
protein 11 g
dietary exchanges: 2 starch, 3 vegetable, ½ other carbohydrate, ½ lean meat, 2 fat
COOK’S TIP: To prepare this dish one day in advance, cook the farro and beets as directed. Cover and refrigerate separately, so the beets don’t stain the farro. Just before serving, prepare the dressing and assemble the salad.
ROASTING BONUS: Roasting grains, such as farro, quinoa, bulgur, or rice, before cooking them brings out their natural nutty flavor and shortens their cooking times. Preheat the oven to 350°F. Spread the grains on a baking sheet in a single layer. Roast for 10 to 30 minutes (smaller grains like quinoa and fine-grain bulgur will take less time than larger grains such as rice and farro), or until fragrant and beginning to lightly brown, stirring every 2 to 5 minutes. Store the cooled grains in an airtight container in the pantry or refrigerator for up to one month.
oven-fried catfish over seared spinach
Roasting breaded foods on a preheated baking sheet gives them a crisp crust, which is how this cornmeal-coated catfish gets so crunchy. The preheated sheet also roasts vegetables and fish quickly. The fish is done in a flash using this method, and the accompanying spinach can be ready in two minutes.
SERVES 4 | 3 ounces fish and ½ cup spinach per serving
⅓ cup all-purpose flour
½ cup low-fat buttermilk
½ cup cornmeal
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon dried oregano, crumbled (Greek preferred)
2 teaspoons olive oil
4 catfish or tilapia fillets (about 4 ounces each), rinsed and patted dry
¼ teaspoon pepper
⅛ teaspoon salt
8 cups loosely packed baby spinach
1 tablespoon chopped fresh dillweed
Put a large, heavy-duty rimmed baking sheet on the middle oven rack. Preheat the oven to 425°F.
Put the flour in a medium shallow dish. Pour the buttermilk into a separate medium shallow dish. In a third medium shallow dish, stir together the cornmeal, paprika, garlic powder, and oregano. Carefully remove the baking sheet from the oven. Drizzle with the oil.
Set the dishes and baking sheet in a row, assembly-line fashion. Sprinkle the pepper and salt over the fish. Dip the fish in the flour, then in the buttermilk, and finally in the cornmeal mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the fish. Place the fish on the preheated baking sheet.
Roast for 8 to 10 minutes, or until the fish flakes easily when tested with a fork. Transfer the fish to a large plate. Cover to keep warm.
Put the spinach on the baking sheet. Sprinkle the dillweed over the spinach. Roast for 1 to 2 minutes, or until the spinach is barely wilted. Transfer to plates. Serve the fish on the spinach.
per serving
calories 232
total fat 6.5 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 3.0 g
cholesterol 67 mg
sodium 193 mg
carbohydrates 21 g
fiber 3 g
sugars 2 g
protein 23 g
dietary exchanges: 1½ starch, 3 lean meat
COOK’S TIP: To avoid warping your baking sheet, use a heavy-duty baking sheet, such as the professional-style rimmed sheet pans that are widely available where baking pans are sold.
ROASTING BONUS: Don’t limit yourself to cornmeal, bread crumbs, or panko when you want crisp-coated fish, chicken, or vegetables. Many other foods are delicious once processed into crumbs. Try root vegetable chips or air-popped popcorn processed into crumbs, dry-roasted uncooked oatmeal, quinoa flakes, or quinoa that has been cooked using the package directions and then baked at 375°F for 15 to 25 minutes, or until crisp.
salmon with creamy chipotle-orange sauce
A spicy chipotle sauce with notes of sweet-tart citrus turns succulent salmon into something spectacular. Roasting keeps the fish tender and moist.
SERVES 4 | 3 ounces fish and 2 tablespoons sauce per serving
Cooking spray
4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
1 tablespoon fresh lime juice
1 teaspoon canola or corn oil
½ teaspoon adobo sauce and ¼ to ½ teaspoon adobo sauce (from chipotle peppers canned in adobo sauce), divided use
½ teaspoon grated orange zest
⅔ cup fresh orange juice
2 teaspoons cornstarch
½ medium chipotle pepper (from chipotle peppers canned in adobo sauce), minced
½ teaspoon sugar
⅛ teaspoon salt
¼ cup fat-free half-and-half
¼ cup chopped fresh cilantro
1 medium lime, cut into 4 wedges
Preheat the oven to 400°F. Line a large, heavy-duty baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
Put the fish on the baking sheet with the skin side down.
In a small bowl, whisk together the lime juice, oil, and ½ teaspoon adobo sauce. Brush the mixture over the top of the fish. Roast for 20 minutes, or until the desired doneness.
Meanwhile, in a food processor or blender, process the orange juice, cornstarch, chipotle pepper, sugar, salt, and the remaining ¼ to ½ teaspoon adobo sauce until smooth. Pour into a small saucepan. Bring to a boil over medium-high heat. Boil for 2 minutes, or until thickened and reduced by half (to about ⅓ cup). Remove from the heat.
Let stand for 3 minutes, or until slightly cooled.
Whisk in the half-and-half and orange zest. Spoon the sauce onto plates. Place the fish on the sauce. Sprinkle with the cilantro. Serve with the lime wedges.
per serving
calories 199
total fat 6.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.5 g
cholesterol 53 mg
sodium 223 mg
carbohydrates 9 g
fiber 0 g
sugars 5 g
protein 25 g
dietary exchanges: ½ fruit, 3 lean meat
herb-roasted chicken
No chapter on roasting would be complete without a classic roast chicken recipe. Plan for five to six hours of marinating time to allow the seasonings to permeate the meat and give it the maximum flavor. Leave the skin on the chicken while it roasts to keep the meat extra moist, but be sure to remove it before serving. For an easy side dish, try Asparagus with Dijon Vinaigrette. Just pop the asparagus in the oven when the chicken is almost done.
SERVES 6 | 3 ounces chicken per serving
1½ teaspoons dried thyme, crumbled
½ teaspoon dried basil, crumbled
½ teaspoon salt
½ teaspoon pepper (freshly ground preferred), or to taste
1 2½- to 3-pound chicken, all visible fat, neck, and giblets discarded
2 medium onions, halved
1 medium lemon, cut into wedges
1 large dried bay leaf
2 medium garlic cloves, coarsely chopped
½ cup dry white wine (regular or nonalcoholic)
2 tablespoons light tub margarine, melted
In a small bowl, stir together the thyme, basil, salt, and pepper. Rub the mixture over the outside of the chicken and in the chicken cavity. Put the onions, lemon, bay leaf, and garlic in the cavity. Using kitchen twine, tie the legs together. Cover and refrigerate for 5 to 6 hours.
Preheat the oven to 425°F.
Place the chicken with the breast side up on a rack in a nonstick roasting pan. Pour the wine and margarine over the chicken. Transfer to the oven with the legs facing the back of the oven. Roast for 1 hour to 1 hour 15 minutes, or until the chicken registers 165°F on an instant-read thermometer, basting once halfway through. The chicken should be golden brown and its juices should run clear when the thigh is pierced with the tip of a sharp knife. Remove from the oven. Let stand, loosely covered, for 5 minutes.
Transfer the chicken to a serving platter. Discard the twine. Discard the onions, lemon, bay leaf, and garlic. Discard the skin before carving the chicken.
To make gravy, skim and discard the fat from the cooking liquid in the roasting pan. Pour the remaining liquid into a small saucepan. Bring to a boil over medium-high heat. Boil for 5 minutes, stirring occasionally. Serve with the chicken.
per serving
calories 139
total fat 4.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 1.5 g
cholesterol 69 mg
sodium 304 mg
carbohydrates 1 g
fiber 0 g
sugars 0 g
protein 22 g
dietary exchanges: 3 lean meat
chicken with artichokes and tomatoes
A simple roast chicken can be served at any time, for any occasion. This one highlights the warm, sunny flavors of Greece. It’s roasted with artichoke hearts, tomatoes, shallots, olives, and garlic, all bathed in fresh lemon juice.
SERVES 6 | 3 ounces chicken and ⅓ cup vegetables per serving
¼ cup kalamata olives, rinsed and drained
9 ounces frozen artichoke hearts, thawed and drained
8 large shallots, halved
6 medium Italian plum (Roma) tomatoes, quartered
1 medium garlic bulb, cloves separated
3 tablespoons fresh lemon juice
2 teaspoons olive oil
2 tablespoons chopped fresh rosemary or 2 teaspoons dried rosemary, crushed
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme, crumbled
¼ teaspoon salt
¼ teaspoon pepper and ¼ teaspoon pepper (or to taste), divided use
1 cup fat-free, low-sodium chicken broth
1 2½- to 3-pound chicken, all visible fat, neck, and giblets discarded
Preheat the oven to 350°F.
Put the olives in a large roasting pan. Using the back of a spoon, slightly crush them. Stir the artichokes, shallots, tomatoes, and garlic into the olives. Pour the lemon juice and oil over the artichoke mixture, stirring to coat. Sprinkle with the rosemary, thyme, salt, and ¼ teaspoon pepper. Pour in the broth. Bake, covered, for 20 minutes.
Meanwhile, sprinkle the remaining ¼ teaspoon pepper over the outside of the chicken and rub it into the chicken cavity. Using kitchen twine, tie the legs together.
Increase the oven temperature to 425°F. Remove the pan from the oven. Place the chicken in the pan. Transfer to the oven with the chicken’s legs facing the back of the oven. Roast, covered, for 25 minutes, basting occasionally with the pan juices (add a little water if necessary).
Roast the chicken, uncovered, for 40 minutes to 1 hour, or until it registers 165°F on an instant-read thermometer. The skin should be golden brown and crisp, and the juices should run clear when the thigh is pierced with a sharp knife. Remove from the oven. Let stand, loosely covered, for 5 minutes.
Transfer the chicken to a serving platter. Discard the twine. Using a slotted spoon, transfer 8 of the garlic cloves to a food processor or blender. Transfer the artichokes, shallots, tomatoes, olives, and the remaining garlic to the platter, arranging the vegetables around the chicken. Cover to keep warm. Discard the skin before carving the chicken.
To prepare the sauce, skim and discard the fat from the cooking liquid in the roasting pan. Add the defatted liquid to the garlic in the food processor or blender. Process until smooth, diluting with a little water if necessary. Serve with the chicken.
per serving
calories 209
total fat 6.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 3.5 g
cholesterol 69 mg
sodium 332 mg
carbohydrates 13 g
fiber 4 g
sugars 3 g
protein 24 g
dietary exchanges: 3 vegetable, 3 lean meat
lemon-garlic turkey tenderloin
The turkey roasts atop a “rack” of fresh carrots in the pan, basting those carrots with rich juices and giving them a deep, meaty flavor.
SERVES 4 | 3 ounces turkey and 2 carrots per serving
Cooking spray
8 medium carrots, 1 inch of greens left on if the carrots are young
1 1-pound turkey tenderloin, all visible fat discarded
2 teaspoons olive oil
2 teaspoons grated lemon zest
3 medium garlic cloves, minced
¼ teaspoon pepper
⅛ teaspoon salt
Preheat the oven to 400°F. Lightly spray a shallow roasting pan with cooking spray.
Arrange the carrots in a single layer in the pan. Arrange the turkey on the carrots. Brush the oil over the turkey and any carrots that aren’t under the turkey. In a small bowl, stir together the lemon zest and garlic. Sprinkle over both sides of the turkey. Sprinkle the pepper and salt over the turkey and carrots.
Roast for 30 minutes. Turn over the carrots (they’ll be browned on the bottom).
Roast for 10 to 15 minutes, or until the turkey registers 165°F on an instant-read thermometer and the carrots are tender. Remove from the oven. Transfer the turkey to a cutting board. Let stand, loosely covered, for 5 minutes before slicing. Serve the carrots with the turkey.
per serving
calories 209
total fat 3.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 2.0 g
cholesterol 70 mg
sodium 228 mg
carbohydrates 15 g
fiber 4 g
sugars 7 g
protein 29 g
dietary exchanges: 3 vegetable, 3 lean meat
savory beef tenderloin
A rub of garlic and a touch of thyme are all that’s needed to accent the robust flavor of beef tenderloin. While the beef is resting, you can make Asparagus with Dijon Vinaigrette and have everything on the table at once.
SERVES 4 | 3 ounces beef per serving
1 1-pound beef tenderloin, all visible fat discarded
3 medium garlic cloves, crushed
¼ teaspoon pepper (freshly ground preferred), or to taste
4 or 5 sprigs of fresh thyme or 1 teaspoon dried thyme, crumbled
1 tablespoon olive oil
1 medium onion, sliced
2 medium carrots, thinly sliced
¼ teaspoon salt
Preheat the oven to 425°F.
Using kitchen twine, tie the beef in three or four places to help it keep its shape during roasting.
Rub the garlic all over the beef. Sprinkle with the pepper. Put the beef in a nonstick roasting pan. Arrange the thyme on the beef. Drizzle with the oil. Place the onion and carrots around the beef.
Roast for 30 to 40 minutes, or until the beef is the desired doneness. Remove from the oven. Sprinkle with the salt. Let stand, loosely covered, for 10 minutes. Discard the twine. Thinly slice the beef diagonally across the grain. Serve with the onion and carrots.
per serving
calories 209
total fat 8.5 g
saturated fat 3.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 5.0 g
cholesterol 53 mg
sodium 222 mg
carbohydrates 7 g
fiber 2 g
sugars 4 g
protein 25 g
dietary exchanges: 1 vegetable, 3 lean meat
basil pork tenderloin with black bean salsa
Fresh basil and tomatoes flavor both the pork and the hearty salsa in this tempting entrée. Slice any leftover pork into strips and layer them inside corn tortillas with the salsa to make tasty tacos.
SERVES 4 | 3 ounces pork and ½ cup salsa per serving
MARINADE
2 tablespoons chopped, seeded tomato
2 tablespoons minced fresh basil
1 tablespoon fresh lime juice
2 medium garlic cloves, minced
¼ teaspoon pepper
⅛ teaspoon salt
1 1-pound pork tenderloin, all visible fat discarded
Cooking spray
SALSA
1 15.5-ounce can no-salt-added black beans, rinsed and drained
½ cup chopped, seeded tomato
1 medium green onion, sliced
2 tablespoons minced fresh basil
1 tablespoon minced fresh cilantro
1 tablespoon fresh lime juice
1 medium garlic clove, minced
⅛ teaspoon salt
For the marinade, put 2 tablespoons tomato in a medium glass baking dish. Using the back of a wooden spoon, gently press on the pieces to bruise them and release some of their juice. Stir in the remaining marinade ingredients.
Add the pork, turning to coat. Cover and refrigerate for 30 minutes, turning once halfway through.
Meanwhile, preheat the oven to 425°F. Lightly spray a roasting pan and rack with cooking spray.
Drain the pork, discarding the marinade. Transfer the pork to the rack, tucking the ends under if they are thin. Roast for 20 to 25 minutes, or until the pork registers 145°F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes before cutting crosswise into slices.
Meanwhile, in a medium bowl, stir together the salsa ingredients. Let stand at room temperature for 5 minutes so the flavors blend. Serve with the pork.
per serving
calories 219
total fat 3.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 60 mg
sodium 195 mg
carbohydrates 19 g
fiber 5 g
sugars 4 g
protein 28 g
dietary exchanges: 1 starch, 3½ lean meat
COOK’S TIP ON TESTING DONENESS OF MEAT: To avoid both overcooking and undercooking your meat, use a meat thermometer to check doneness. Remove the meat from the oven before inserting the instant-read thermometer. Insert the thermometer into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat.
pork roast with vegetables
Once you get this easy-to-assemble dinner in the oven, you can relax.
SERVES 4 | 3 ounces pork and ½ cup vegetables per serving
Cooking spray
1 tablespoon frozen 100% apple juice concentrate, thawed
1 1-pound boneless center-cut pork loin roast, all visible fat discarded
1½ teaspoons light brown sugar
1½ teaspoons garlic powder
1½ teaspoons dried oregano, crumbled
1½ teaspoons dried thyme, crumbled
1½ teaspoons paprika
½ teaspoon pepper
2 small red potatoes, cut into ½-inch cubes
½ cup baby carrots
½ cup bite-size pieces of cauliflower florets
½ small zucchini, cut into ½-inch cubes
¼ small red onion, cut into ½-inch pieces
Preheat the oven to 425°F. Lightly spray a 13 × 9 × 2-inch baking dish with cooking spray.
Brush the apple juice concentrate all over the pork. In a small bowl, stir together the brown sugar, garlic powder, oregano, thyme, paprika, and pepper. Set aside 1 teaspoon of the mixture. Sprinkle the remaining mixture all over the pork. Transfer the pork to the pan.
In a medium bowl, stir together the potatoes, carrots, cauliflower, zucchini, onion, and reserved 1 teaspoon brown sugar mixture. Place around the pork. Lightly spray the pork and vegetables with cooking spray.
Roast for 35 to 40 minutes or until the pork registers 145°F on an instant-read thermometer. Remove from the oven. Let stand, loosely covered, for 3 minutes before cutting the pork crosswise into slices. Serve with the vegetables.
per serving
calories 210
total fat 6.0 g
saturated fat 2.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 2.5 g
cholesterol 60 mg
sodium 76 mg
carbohydrates 14 g
fiber 2 g
sugars 6 g
protein 24 g
dietary exchanges: ½ starch, 1 vegetable, 3 lean meat
chickpeas with zucchini, peppers, and onion
This colorful entrée—with green zucchini, red and orange bell peppers, cherry tomatoes, and snow-white feta cheese—can be served warm or at room temperature. Roasting brings out the sweetness of the vegetables and adds richness to the flavor of the chickpeas.
SERVES 4 | 1½ cups per serving
2 medium zucchini, halved lengthwise, cut into 1½-inch pieces
1 large red bell pepper, cut into 1½-inch pieces
1 large orange bell pepper, cut into 1½-inch pieces
1 small red onion, cut into 1-inch wedges
1½ tablespoons chopped fresh rosemary
3 large garlic cloves, minced
2 teaspoons olive oil (extra virgin preferred)
1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
1½ cups cherry tomatoes
½ cup crumbled low-fat feta cheese (about 2 ounces)
Preheat the oven to 425°F.
In a large bowl, stir together the zucchini, bell peppers, onion, rosemary, and garlic. Add the oil, stirring to coat. Arrange in a single layer on a large, heavy-duty rimmed baking sheet. Roast for 20 minutes. Stir.
Top with the chickpeas and tomatoes. Roast for 10 to 15 minutes, or until the zucchini and bell peppers are tender, the onion is soft, and the chickpeas are lightly browned. Just before serving, sprinkle with the feta.
per serving
calories 235
total fat 6.0 g
saturated fat 2.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 2.0 g
cholesterol 7 mg
sodium 293 mg
carbohydrates 35 g
fiber 8 g
sugars 10 g
protein 12 g
dietary exchanges: 1½ starch, 3 vegetable, 1 lean meat
COOK’S TIP ON ROSEMARY: To chop rosemary easily, put the leaves in a small cup or bowl. Using scissors or kitchen shears, snip the sprigs into small pieces.
asparagus with dijon vinaigrette
This easy side dish goes nicely with Herb-Roasted Chicken. Start preparing the ingredients when the chicken goes in the oven and then both dishes can finish together, so that dinner will be ready by the time you set the table. Don’t use frozen asparagus for this recipe. It won’t hold up well and will become mushy.
SERVES 4 | 6 spears per serving
24 medium asparagus spears, trimmed
Cooking spray
¼ teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 tablespoon fat-free, low-sodium chicken broth
¾ teaspoon Dijon mustard (lowest sodium available)
½ teaspoon olive oil (extra virgin preferred)
Pepper to taste
Preheat the oven to 425°F.
Arrange the asparagus in a single layer on a large, heavy-duty baking sheet. Lightly spray the asparagus with cooking spray. Roast for 12 to 15 minutes, or until tender-crisp and lightly browned.
Meanwhile, in a small bowl, whisk together the remaining ingredients.
Serve this side dish hot, at room temperature, or chilled. Just before serving, drizzle with the vinaigrette.
per serving
calories 31
total fat 0.5 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.5 g
cholesterol 0 mg
sodium 20 mg
carbohydrates 5 g
fiber 3 g
sugars 3 g
protein 3 g
dietary exchanges: 1 vegetable
toasted cauliflower and garlic
Nutmeg adds a bit of sweetness while red pepper flakes bring spice to cauliflower, transforming this ordinary vegetable into a memorable side dish.
SERVES 4 | ¾ cup per serving
1 pound 1-inch cauliflower florets (from 1 medium head of cauliflower)
1½ cups chopped onion
8 medium garlic cloves
1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use
1½ teaspoons sugar
¼ teaspoon ground nutmeg
¼ teaspoon crushed red pepper flakes
⅛ teaspoon salt
Preheat the oven to 500°F. Line a large, heavy-duty baking sheet with aluminum foil.
Arrange the cauliflower, onion, and garlic in a single layer on the baking sheet. Drizzle 1 tablespoon oil over all. Roast for 12 minutes. Stir. Roast for 3 minutes, or until the cauliflower and onion are tender-crisp and the garlic is soft. Remove from the oven.
Drizzle with the remaining 1 tablespoon oil. Sprinkle with the remaining ingredients. Don’t stir. Fold the edges of the foil to the center to cover the vegetables and garlic completely. Fold together to tightly seal. Let stand for 5 minutes so the flavors blend and the vegetables release some of their juices.
per serving
calories 128
total fat 7.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 5.0 g
cholesterol 0 mg
sodium 111 mg
carbohydrates 15 g
fiber 3 g
sugars 6 g
protein 3 g
dietary exchanges: 3 vegetable, 1½ fat
COOK’S TIP: Be sure to cut all the florets about the same size.
ROASTING BONUS: If you enjoy the garlic in this recipe but would also like to try it with other foods, roast a whole bulb (or more than one) at once: Preheat the oven to 400°F. Place a large garlic bulb on aluminum foil. Slice off and discard the top of the garlic. Drizzle the bulb with ½ teaspoon olive oil. Top with a sprig of thyme or rosemary. Fold the foil up to enclose the garlic and seal the edges. Roast for 45 minutes, or until soft.
lemony herbed potatoes
Traditional Italian seasonings get a sunny boost from lemon pepper to give these potatoes a Mediterranean flair. They pair well with nearly any baked or roasted entrée, but are especially good with Lemon-Garlic Turkey Tenderloin.
SERVES 4 | 4 potatoes per serving
16 small red potatoes (about 1 pound), patted very dry with paper towels
Cooking spray
2 teaspoons olive oil (extra virgin preferred)
2 tablespoons chopped fresh parsley
½ teaspoon dried oregano, crumbled
½ teaspoon salt-free lemon pepper
¼ teaspoon salt
Preheat the oven to 400°F.
Put the potatoes on a heavy-duty nonstick rimmed baking sheet. Lightly spray them with cooking spray.
Roast for 30 minutes, or until tender when pierced with a fork.
Remove the baking sheet from the oven. Drizzle the potatoes with the oil, stirring to coat. Sprinkle the remaining ingredients over the potatoes, stirring to coat.
per serving
calories 101
total fat 2.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 0 mg
sodium 167 mg
carbohydrates 18 g
fiber 2 g
sugars 2 g
protein 2 g
dietary exchanges: 1 starch
COOK’S TIP: If you can’t easily find 1-ounce potatoes, you can use eight 2-ounce potatoes instead. Just halve them crosswise.
root vegetable medley
Typically served in winter, this dish features earthy flavors that go well with anything from Thanksgiving turkey to steaks on the grill. You can also substitute other root vegetables, such as beets, carrots, or rutabagas.
SERVES 10 | ½ cup per serving
3 small turnips, peeled and cut into eighths
12 radishes, trimmed and quartered
12 pearl onions, peeled
2 medium parsnips, peeled and cut crosswise into 1-inch slices
12 medium garlic cloves
1½ tablespoons olive oil
⅛ teaspoon salt
Pepper to taste
1½ teaspoons dried oregano, crumbled
2 tablespoons chopped fresh parsley
Preheat the oven to 400°F. Line a large, heavy-duty rimmed baking sheet with aluminum foil.
Put the turnips, radishes, onions, parsnips, and garlic in a large bowl. Drizzle with the oil. Sprinkle the salt and pepper over the vegetables and garlic, stirring to coat well. Arrange the vegetables and garlic in a single layer on the baking sheet.
Roast for 30 minutes, or until tender and beginning to brown, stirring occasionally. Remove the baking sheet from the oven. Sprinkle the oregano over all.
Roast for 10 minutes. Just before serving, sprinkle with the parsley.
per serving
calories 50
total fat 2.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 0 mg
sodium 47 mg
carbohydrates 8 g
fiber 2 g
sugars 2 g
protein 1 g
dietary exchanges: ½ starch
honeyed strawberries with almonds
This dessert creates its own rich, delicately sweet sauce as the honey-drizzled strawberries cook. The sliced almonds roast with the berries during the last few minutes to deepen their flavor. Enjoy this nutty fruit delight alone, over fat-free yogurt, or over whole-grain waffles for breakfast or brunch.
SERVES 4 | ½ cup per serving
3 cups hulled strawberries, patted dry
Cooking spray
2 tablespoons plus 2 teaspoons honey
¼ cup sliced almonds
Preheat the oven to 400°F. Line a large, heavy-duty rimmed baking sheet with aluminum foil.
Arrange the strawberries in a single layer on the baking sheet. Lightly spray with cooking spray. Roast for 13 to 15 minutes, or until tender and just beginning to darken slightly. Drizzle with the honey. Roast for 8 minutes.
Reduce the heat to 350°F. Sprinkle the almonds over and around the strawberries. Bake for 2 to 3 minutes, or until the almonds are golden. Watch carefully so the almonds and honey don’t burn. Transfer the baking sheet to a cooling rack. Let stand for 10 minutes before serving.
per serving
calories 110
total fat 3.0 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 2.0 g
cholesterol 0 mg
sodium 2 mg
carbohydrates 21 g
fiber 3 g
sugars 17 g
protein 2 g
dietary exchanges: ½ fruit, 1 other carbohydrate, ½ fat
COOK’S TIP ON STRAWBERRIES: Don’t have a strawberry huller? Use a regular drinking straw instead. Just start at the bottom of the berry and push the straw straight through the center to the stem.
ROASTING BONUS: If you enjoy roasted nuts like the almonds in this recipe, try dry-roasting a larger amount to have on hand. Preheat the oven to 350°F. Spread the nuts (chopped or whole) on a baking sheet in a single layer. Roast for 10 to 15 minutes, or until fragrant, stirring occasionally (watch carefully so they don’t burn). Store the cooled nuts in an airtight container in the freezer for up to one year.