Healthy and Savory Oven Roasted Winter Vegetables

Check out this healthy, anti-oxidant rich recipe submitted by Southern Plastic Surgery patient and Life After the Fight member JoAnn Stegagno.  JoAnn is a personal chef who specializes in preparing anti-cancer and healing recipes through her company Dinner’s Ready!

For exercise advice for the beginner or the advanced athlete, visit personal trainer Daryl Madison’s website at chairacise.com.

Oven Roasted Winter Vegetables

Servings: 8
1- 1/4 pound(s) rutabaga
1 pound(s) carrot
1 pound(s) onion
1 pound(s) yam, fresh
15 large garlic cloves, whole
7 sage leaves. fresh, whole
4 rosemary sprigs, fresh
4 tablespoon(s) olive oil

Directions:

  • Place a large roasting pan in oven and preheat oven to 425 degrees.
  • Peel rutabagas, carrots, onions, and yams.
  • Cut vegetables into large pieces (make yam pieces larger than the other vegetables so they will cook faster.)
  • Place vegetables in a large bowl with whole, un-peeled garlic cloves and fresh herbs. Mix well.
  • Separate out the herbed yams and drizzle with 1 tbsp olive oil.   Toss yams in the olive oil to coat and set aside.
  • Drizzle remaining 2 tbsp olive oil over the herbed rutabagas, onions, and carrots. Toss to coat well.
  • Remove heated roasting pan from oven. Add 1 tbsp olive oil to the pan and place herbed rutabagas, onions, carrots, and unpeeled garlic onto the pan (keep yams separate).
  • Season mixture with salt and pepper.
  • Roast vegetables for about 20 minutes.
  • Remove pan from oven and add herbed yams.
  • Return pan to oven and roast vegetables until tender when pierced with fork (about 30 to 40 minutes) stirring occasionally with a spatula.

Turkey Meatballs in Pitas

Another one of our wonderful Facebook fans shared this delicious “healthy recipe!”

Things needed:

  • 1 medium tomato, chopped
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 12 ounces ground turkey
  • 3 tablespoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons vegetable oil
  • 2 (6-inch) whole-wheat pitas, cut in half
  • 4 Romaine lettuce leaves
  • 1/4 cup plain low-fat yogurt

Preparation

Combine 1 cup tomato and 1/4 teaspoon each cumin, salt, and black pepper; set aside. Combine turkey, 3 tablespoons cilantro, and 1/4 teaspoon each cumin, salt, and black pepper. Shape into 12 (1 1/2-inch) meatballs. Heat vegetable oil in a large nonstick skillet over medium-high heat. Brown meatballs. Divide among pita halves, and top each with 1 lettuce leaf, 1/4 cup tomato mixture, and 1 tablespoon yogurt.

Nutritional Info

  • CALORIES 264
  • FAT 11g (sat 3g, mono 4g, poly 4g)
  • PROTEIN 20g
  • CARBOHYDRATE 21g
  • FIBER 3g
  • CHOLESTEROL 74mg
  • IRON 3mg
  • SODIUM 435mg
  • CALCIUM 64mg

As seen on Health.com

Grilled Chicken with White Barbecue Sauce

Another one of our wonderful Facebook fans shared this delicious “healthy recipe!”

Things needed:

  • Chicken: 8 (8-ounce) bone-in chicken breast halves
  • 1 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chipotle chile powder
  • Cooking spray

Sauce:

  • 1/2 cup light mayonnaise
  • 1/3 cup white vinegar
  • 1 tablespoon coarsely ground black pepper
  • 1/2 teaspoon ground red pepper
  • 1 1/2 teaspoons fresh lemon juice
  • Dash of salt

Preparation

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk.  Serve with chicken.

Nutritional Info

  • CALORIES 252 (25% from fat)
  • FAT 6.9g (sat 1.3g, mono 1.4g, poly 3.4g)
  • PROTEIN 34.4g
  • CARBOHYDRATE 10.9g
  • FIBER 0.6g
  • CHOLESTEROL 91mg
  • IRON 1.5mg
  • SODIUM 536mg
  • CALCIUM 26mg

(As seen on Health.com)