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.

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)

Weight Watchers 2 Point Gumbo

Things You Will Need:

  • 1lb boneless, skinless chicken breasts(cubed)
  • 8 cups water
  • 1 large yellow onion, diced
  • 1 large green bell pepper, diced
  • 8 celery stalks, diced
  • 1 bunch scallions, diced
  • 2 tbsp minced garlic
  • ¼ cup flour
  • 4 cups cooked brown rice
  • 1 tbsp oil
  • ½ tbsp oregano
  • ½ tbsp thyme
  • 2 bay leaves
  • 1 tbsp salt

Instructions:

Boil chicken in water until done.  Set meat & broth aside.  Toast flour in a large dry skillet, stirring constantly, until deep brown(about the color of a penny).  Heat oil in a 4-qt. saucepan & sauté vegetables & garlic until soft.  Add toasted flour & mix well.  Add broth slowly, mixing well.  Add cubed chicken & spices.  Cover & simmer on low for 45 minutes, stirring occasionally.  Add rice & simmer another 30 minutes. 

Makes 8 servings (about 1 ½ cup per serving).

Weight Watchers Points: 2 per serving

You may also add 1 can diced tomatoes & 1/4tsp red pepper flakes for extra flavor.

May substitute white rice for brown rice, if desired.