Roasted Vegetable Kabobs
Light and tasty roasted vegetables make a great side dish.
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- 2 medium zucchini, cut into 1” rounds
- 2 medium yellow squash, cut into 1” rounds
- 1 pint cherry tomatoes
- 1 quart container Baby Bella mushrooms, cleaned
- 1 large red onion cut into 1” chunks wooden skewers
- 2 green pepper, cored and cut into 1” pieces
- 1/4 cup olive oil
- zest and juice of 1 lime
- 2 T orange juice
- 1 1/2 T Tamari or low sodium soy sauce
- 2 T rice wine vinegar
- 2 tsp. honey
- 1 clove garlic, minced
- 1 T minced ginger
- 1/4 cup chopped cilantro
- 1/4 tsp black pepper
- Wooden skewers soaked in water for at least 1/2 hour or metal skewers
- Preheat oven to 400* or the grill to medium high
- Thread the veggies on skewers and place in a shallow sheet pan in a single layer, drizzle the marinade over the kabobs and let them sit for about 10 minutes. Roast in the oven or over the grill for about 10 minutes or until the veggies start to soften and brown on the edges.
Healthy changes and substitutions
- Using low sodium soy or Tamari adds a great flavor to these veggies with minimal additional sodium.
- Olive oil adds great flavor as well as many health benefits over plain vegetable oil.
- Roasting vegetables preserves nutrients in the vegetables often lost through other cooking techniques.
- It is important to use a hot oven to roast veggies to keep them from becoming soggy and mushy.
- You can add the tomatoes separately on their own skewer the last 3 or 4 minutes of the cook time to keep them from getting too mushy.
- Using a metal baking sheet will help keep the veggies crisp while cooking better than a glass pan.
- Roasting certain vegetables actually increases the bioavailability of some of the nutrients such as the carotenoids in carrots.
- The main fat found in olive oil is monounsaturated fatty acids which help lower your risk of heart disease by lowering your LDL’s or the bad cholesterol.
- Olive oil has also been found to help keep blood sugar and insulin levels under control which makes it a great choice for diabetics.
Robin Shea http://www.robinshea.com/