Baked Italian Vegetable Mélange

Name: Baked Italian Vegetable Mélange
Yield: Serves 4; 1/2 cup per serving
Ingredients: Cooking spray; 6 ounces yellow summer squash, sliced; 1/2 medium green bell pepper, thinly sliced; 1/2 large onion, thinly sliced; 2 medium Italian plum (Roma) tomatoes, cut crosswise into thin slices; 1/8 teaspoon crushed red pepper flakes; 1/8 teaspoon salt; 1/2 teaspoon dried oregano, crumbled; 1/2 teaspoon dried basil, crumbled; 1/8 teaspoon dried fennel seeds; 2 tablespoons snipped fresh parsley; 2 tablespoons shredded or grated Parmesan cheese

January 26, 2012

Roasting veggies over high heat retains those delightful concentrated flavors.

Recipe information

Yield
Serves 4; 1/2 cup per serving

Ingredients

Cooking spray

6 ounces yellow summer squash, sliced

1/2 medium green bell pepper, thinly sliced

1/2 large onion, thinly sliced

2 medium Italian plum (Roma) tomatoes, cut crosswise into thin slices

1/8 teaspoon crushed red pepper flakes

1/8 teaspoon salt

1/2 teaspoon dried oregano, crumbled

1/2 teaspoon dried basil, crumbled

1/8 teaspoon dried fennel seeds

2 tablespoons snipped fresh parsley

2 tablespoons shredded or grated Parmesan cheese

Preparation

Step 1
Preheat the oven to 400°F. Lightly spray a 9-inch pie pan with cooking spray.
Step 2
In the pie pan, layer as follows: squash, bell pepper, onion, and tomatoes. Sprinkle in order with the red pepper flakes, salt, oregano, basil, and fennel seeds. Lightly spray with cooking spray.
Step 3
Bake for 25 minutes, or until the vegetables are tender when pierced with a fork. Remove from the oven.
Step 4
Sprinkle with the parsley and Parmesan. Let stand, covered, for 5 minutes so the flavors blend and the vegetables release their juices.
Cook’s Tip
Step 5
Don’t skip the last step. It brings out the flavors while the vegetables “relax” and the juices are released, giving the dish more intensity.
Nutrition information
Step 6
(Per serving)
Step 7
Calories: 38
Step 8
Total fat: 1.0g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.0g
Step 12
Monounsaturated: 0.0g
Step 13
Cholesterol: 2mg
Step 14
Sodium: 120mg
Step 15
Carbohydrates: 6g
Step 16
Fiber: 2g
Step 17
Sugars: 4g
Step 18
Protein: 2g
Step 19
Calcium: 59mg
Step 20
Potassium: 275mg
Dietary Exchanges
Step 21
1 vegetable

American Heart Association Low-Salt Cookbook, 4th Edition

TagsItalian European Squash Vegetable Plum Tomato Tomato Onion Root Vegetable Bell Pepper Side Dinner Brunch Vegan Vegetarian Gluten Free Nut Free Easy Weeknight Meals Oven Bake Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Cook’s Tip

Step 5

Nutrition information

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Dietary Exchanges

Step 21

Recipe notes