Tuesday, December 11, 2012

Parmesan Crusted Roasted Veggies


In a recent blog post Makeover Your Family's Traditional Recipes I discussed methods to help cook healthier dishes for this holiday season.  If your family is like mine many of the traditional recipes are loaded with butter, cheese, and cream. Although all those ingredients can contribute to a delicious dish, they are loaded with fat and calories.

This Thanksgiving I was pleasantly surprised when my cousin arrived with a cauliflower dish that lacked butter or cream (had only minimal cheese). The dish was roasted cauliflower with bread crumbs, parmesan cheese, and olive oil.  Not to mention it was delicious!  After Thanksgiving, I decided I would re-create the recipe with a bit more Christmas festivity.  Instead, of just cauliflower, I decided to add veggies that were green (broccoli) and red (tomato).

I was thrilled with the flavor of this dish. The small amount of parmesan cheese and bread crumbs added extra flavor to the veggies without adding significant calories. The seller of this recipe was the flavor the tomatoes added. After the tomatoes were roasted a small amount of the juice dripped onto the remaining veggies. The tomato juice in conjunction with the cheese and bread crumbs created a delightful flavor.

I hope to make this dish part of my family's traditional holiday recipes!





Enjoy!
360FN

RECIPE
Ingredients:
2 1/2 cups cauliflower florets
2 1/2 cups broccoli florets
1 cup grape tomatoes
1 tablespoon extra virgin olive oil
1/3 cup bread crumbs
1/4 cup shredded parmesan cheese
salt and pepper to taste

Directions:
1.  Preheat oven to 400 degrees Fahrenheit
2. In large bowl mix cauliflower, broccoli, and tomatoes with olive oil, salt, and pepper
3.  Spread on baking sheet; cook at 400 degrees Fahrenheit for 13-15 minutes (or until lightly browned)
4.  In large bowl mix veggies with cheese and bread crumbs; put in 9" x 9" baking dish; bake at 400 degrees Fahrenheit for another 8-10 minutes or until cheese melted

Nutrition:  
Serving size: 1/6 (~1 cup) • Servings: 6 • Calories: 98.8 kcal • Protein: 4.2 g  •  Carbs: 11.4 g • Fat: 4.0 g • Fiber: 2.2 g • Sugar: 2.4 g
*Some photos were updated 12/20/15

3 comments:

  1. I love visiting your site because of your healthy recipes. Thank you for sharing them! I started my diet after my fat removal, and I want to maintain this healthy body. All your recipes would help!

    ReplyDelete
  2. Interesting twist for a veggie salad. But I don't think, it'll be good for the broccoli to be roasted cause it'll become dry.

    ReplyDelete
  3. I will definitely try this healthy and delicious recipe after we finish fixing our kitchen. I just hope the remodeling procedure will be finished before the weekend comes, so that I could try this recipe and other new healthy recipes.

    ReplyDelete

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