How to roast veggies (and use in different dinner recipes!)

This is a guest post by Natalie Monson and Amy Roskelley from Super Healthy Kids.


Roast veggies once and use all week!

Our goal at Super Healthy Kids is to get our family to love vegetables! Roasting vegetables brings out the flavor, making them tastier and delicious, so your kids will find them irresistible! For kids to develop healthy habits, it’s important for them to learn to love a variety of fruits and vegetables in a variety of ways. Serving fruits or vegetables in different forms, textures, and temperatures will actually help children develop a mature palate, which is more accepting of a wider variety of new foods. Don’t hesitate to offer fruits and veggies fresh, frozen, roasted, dried, canned, juiced, pureed, blended, etc!

photo of cut up veggies to become roast veggies arranged on a plate

Studies confirm time and time again that people who eat more vegetables:

  • have better immunity
  • have decreased risk of chronic disease
  • have healthier vision, skin, gums, and teeth
  • have more energy to play
  • have a preference for healthier food
  • have better brain function
  • have better sleep
  • and of course, live longer!

One thing we like to do is roast our vegetables once so that we can use them for a few different healthy dinners all week long. We add roasted veggies to pasta salad, spaghetti squash, omelets, on wraps, mixed with quinoa, as a pizza topping, on baked potatoes, or literally just eat them right out of the oven.

So, when we roast veggies, we roast them all! Then, we can split them up into different meals. The veggies we roast are:

  • Red peppers
  • Yellow peppers
  • Green peppers
  • Orange peppers
  • Zucchini
  • Yellow squash
  • Red onion
  • Yellow onion
  • Sweet potatoes
  • Broccoli

photo of veggies being prepped for roast veggies

Our steps for roasting veggies:

  1. Preheat the oven to 450 degrees F.
  2. Cover a few pans or baking sheets with aluminum foil (for easy clean up), and spray with your organic cooking spray of choice.
  3. Slice veggies.
  4. Put the veggies in a bowl or plastic resealable bag, and add a little bit of olive oil. Stir the veggies to coat them with oil, or close the bag and shake to allow the oil to spread among the vegetables. Re-open the bag, add herbs, garlic powder, salt, and pepper to taste.
  5. Lay the veggies flat in a single layer (keeping them in a single layer makes them cook faster) on the prepared pan/baking sheet.
  6. Bake for about 25-30 minutes, flipping the veggies once in the middle. Depending on how well-roasted you want your veggies, you can put them on the convection setting for about 10 minutes at the end.

So for this dinner, we are combing our roasted veggies with chicken and rice for a delicious dinner! Having roasted veggies makes it easy for a variety of quick and healthy dinner ideas!

photo of roast veggies with rice in containers

photo of roast veggies in serving dish

Chicken and Roasted Veggie Dinner

You can roast your vegetables once and use for healthy dinners all week. Add to pasta salad, spaghetti squash, omelets, on wraps, mixed with quinoa & more!
4.7 from 3 votes
Prep Time: 5 mins
Cook Time: 35 mins
Total Time: 40 mins
Course: Dinner
Cuisine: American
Method: Too Easy
Print Recipe
Servings: 4 people

Ingredients
  

  • 1 lb butternut squash
  • 1 lb chicken breast
  • 3 cups broccoli, florets
  • 1/2 medium red onion
  • 4 tablespoons olive oil
  • 2 cloves garlic
  • 3/4 teaspoon thyme
  • 3/4 teaspoon ground sage
  • 3/4 teaspoon parsley dried
  • 3/4 teaspoon rosemary dried
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup brown rice
  • 1/2 cup walnuts
  • 1/3 cup dried cranberries

Instructions
 

  • Preheat oven to 450 degrees Fahrenheit.
  • Peel and cut squash into 1/2 inch cubes. Cut chicken into 1-inch pieces, broccoli into smaller florets, and onion into slices. Add to a large dish and toss with olive oil and seasonings.
  • Pour onto a large baking sheet and bake for 15-20 minutes. Toss around halfway through roasting. Veggies should be tender and chicken no longer pink inside.
  • While roasting the veggies and chicken, cook rice as directed on package.
  • Once you remove the veggies and chicken from the oven, stir in the walnuts and cranberries. Serve over rice.

Notes

We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Chicken and Roasted Veggie Dinner
Amount Per Serving
Calories 635 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 4g25%
Cholesterol 73mg24%
Sodium 453mg20%
Potassium 1246mg36%
Carbohydrates 66g22%
Fiber 8g33%
Sugar 11g12%
Protein 33g66%
Vitamin A 12515IU250%
Vitamin C 87.5mg106%
Calcium 132mg13%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

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10 thoughts on “How to roast veggies (and use in different dinner recipes!)”

    1. Amy Taylor (comment moderator)

      Hi there. I’ve roasted them on Sundays and added them throughout the week. 4-5 days is a good estimate. You can also freeze roasted veggies for even longer life.

  1. If the roasted veggies are already made, at what point are they added to the Roasted chicken recipe and how are they reheated? Thanks!

    1. Amy Taylor (comment moderator)

      Hi. If I am adding pre-roasted veggies, I typically heat them up on the stovetop in a skillet and add them after I’ve pulled the chicken out of the oven.

  2. Depending on which olive oil you use, 450 may be too hot. Avocado oil has a higher smoke point, so we use that for roasting.

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