Roasted/grilled Mediterranean veggies

Serves- 3

Ingredients:
60g onion peeled
100g red & yellow pepper
100g zucchini
100g eggplant
60g button mushrooms
100g tomatoes

Marinade
20ml Olive oil
5g minced garlic
2g dry oregano
2g chilli flakes
25ml balsamic vinegar or lemon juice
taste salt
taste pepper
Total calories:
For 3 portion- Energy- 297.2kcals, Carbs-29.3g, Prot-7.5g, Fat-19.1g
For 1 portion- Energy-99kcals, Carbs-9.7g, Prot-2.5g, Fat-6.3g
Method:
• Pre-heat the oven to 180C or
cook this recipe in a microwave on a grill/convection mode according to the instructions on the panel.
• Whisk all the ingredients in a bowl for the marinade
• Cut the veggies into chunks. Toss the veggies in with the marinade.
• Roast/ Bake/grill until the vegetables are cooked but not mushy for about 15 to 20 minutes.
• Serve hot or cold.
Suggestions:
• You can also be serve this on a bed of mixed leaves or create a main course salad out of this.
Benefits:
• Roasting veggies may actually improve their nutrition values.
• According to “The Asia Pacific Journal of Clinical Nutrition,” you can minimise nutrient loss with roasting by avoiding overripe vegetables, roasting them with peels, keeping pieces large and minimising added water.
• When cooking any vegetable, it is likely that some of the nutrients, vitamins, minerals and enzymes will be lost due to the heat’s effects. However, different cooking methods have different impacts. Boiling, for example, causes a greater nutrient loss than roasting.
• Roasting is one of the healthiest cooking methods you can employ because it uses dry heat to soften vegetables and doesn’t require any added butter or oil, which can contribute significant amounts of calories and fat to cooked foods.
• Vegetables are also low in calories and fat but high in fibre, so they can help you to lose weight by making you feel full. You find potassium, dietary fibre, vitamin A, C, E and folate (folic acid) in vegetables. Dietary fibre can also reduce the blood’s cholesterol levels and helps flush out the intestines.

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