Roasted Vegetable Bake: 298 calories 7.4 g fat 3.7 g fiber 13.4 g protein 36 g carbs 236 mg Calcium PB GF If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.
1 two-oz egg 2 Tbsp diced roasted vegetables, tossed with a dash of Worcestershire sauce 1/8 oz Gruyère cheese, grated 1.5 Tbsp marinara sauce [see SAUCY, posted on Dec 6, 2017] 2 oz strawberries blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.
Fish Roasted with Vegetables: 234 calories 5.2 g fat 4.8 g fiber 29 g protein 16 g carbs 180.3 mg Calcium PB GF Delicious one-pan meal. AND it is low in carbs and fat.
4 0z salmon OR firm, white fish ½ slice bacon 2 oz carrots in 1/2” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half or quarters 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese
Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as a cast iron skillet. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is in contact with the hot pan. Salt and pepper the fish and spray with non-stick spray. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. TIP: 10 minutes/inch of thickness. Sprinkle the entire contents of the pan with Parmesan cheese and bacon. Fantastic.