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Roasted Veggies 3 Ways

Cooking Light
by Cooking Light
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Roasted Veggies 3 Ways

This veggie dish from Cooking Light is the meal that keeps giving. Start with one-pan mustard-glazed chicken and roasted vegetables and transform the leftovers into two easy dishes: Roasted Vegetable Soup and Roasted Vegetable and Spinach Turnovers. Each of these recipes helps you reach your daily vegetable quota, all for under 400 calories. Tip: These meals can be cooked and frozen to enjoy later.

Mustard-Glazed Chicken with Roasted Vegetables


For the vegetable mixture (8 cups or 1.9 L)
6 cups (1.4 L) butternut squash, cubed and peeled
3 medium carrots, peeled and cut into 1/2-inch pieces (about 1 cup or 236 ml)
2 parsnips, peeled and cut into 1/2-inch pieces (about 2 1/2 cups or 591 ml)
2 small red onions, cut into 1-inch wedges
1 medium sweet potato, peeled and cut into 1/2-inch pieces (about 2 cups or 473 ml)

For the chicken
1/4 cup (59 ml) olive oil, divided
1 tablespoon (15 ml) fresh rosemary, minced
3/4 teaspoon (11 ml) kosher salt, divided
3/4 teaspoon (11 ml) pepper, divided
4 (6-ounce or 170 g) skinless, boneless chicken breast halves
1/2 cup (120 ml) unsalted chicken stock
1/4 cup (59 ml) dry white wine
2 tablespoons (30 ml) whole-grain mustard
2 teaspoons (10 ml) honey
2 cups vegetable mixture


Place 2 baking sheets in the oven and preheat oven to 425°F with pans inside.
Combine first 5 ingredients in a large bowl. Add 3 tablespoons (44 ml) oil, rosemary, 1/2 teaspoon (2.5 ml) kosher salt, and 1/2 (2.5 ml) teaspoon pepper; toss. Arrange vegetable mixture on preheated baking sheets. Bake for 30 minutes, stirring after 15 minutes. Cool slightly; reserve 6 cups vegetable mixture.

Heat 1 tablespoon (15 ml) oil in a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon (1 ml) salt and 1/4 teaspoon (1 ml) pepper; cook 5 minutes on each side or until done. Remove chicken from pan. Add stock and wine and cook 2 minutes. Stir in mustard and honey. Add chicken, turning to coat. Serve with remaining 2 cups (472 ml) vegetable mixture.


Serves: 4  |  Serving Size: 1 chicken breast half and 1/2 cup vegetable mixture

Per serving: Calories: 372; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 75mg; Sodium: 454mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 8g; Protein: 35g

Roasted Vegetable Soup


4 cups (946 ml) unsalted chicken stock
1/3 cup (78 ml) reduced-fat sour cream
2 teaspoons (10 ml) cider vinegar
1/4 teaspoon (1 ml) kosher salt
1/8 teaspoon (.5 ml) ground red pepper
1/8 teaspoon (.5 ml) ground nutmeg
4 bacon slices, cooked and crumbled
4 teaspoons (20 ml) chopped parsley
4 cups (956 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe


Place 4 cups (956 ml) vegetable mixture in the bowl of a food processor. Heat chicken stock in a large saucepan over medium heat. Add stock, 1 cup (236 ml) at a time, processing after each addition until smooth. Add soup to saucepan; simmer 2 minutes. Stir in sour cream, vinegar, salt, ground red pepper and nutmeg. Place 1 1/2 (354 ml) cups soup in each of 4 bowls; top each serving with 1 cooked and crumbled bacon slice and 1 teaspoon (5 ml) chopped parsley.


Serves: 4  |  Serving Size:  1/4 recipe

Per serving: Calories: 157; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 516mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 3g; Protein: 9g

Roasted Vegetable and Spinach Turnovers


1 teaspoon (5 ml) olive oil
2 teaspoons (10 ml) minced garlic
1/4 teaspoon (1 ml) crushed red pepper
5 cups (1.2 ml) baby spinach
1 (11-ounce or 311 g) package refrigerated French bread dough
1 ounce (28 g) reduced-fat cream cheese, diced
1-ounce (28 g) shredded part-skim mozzarella cheese
1/4 (1 ml) teaspoon black pepper
2 cups (473 ml) vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables


Preheat oven to 400°F. Heat olive oil in a large skillet over medium heat; swirl to coat. Add garlic and crushed red pepper; sauté for 30 seconds. Stir in spinach until wilted. Add  vegetable mixture from Mustard-Glazed Chicken with Roasted Vegetables recipe. Divide bread dough into 4 portions; rolling each into a 6-by-3-inch (15-by-8 cm) rectangle. Place 1/2 cup (118 ml) vegetable mixture on each rectangle; top each with 1/4 ounce (7 g) diced cream cheese. Fold dough over filling; crimp to seal. Arrange turnovers on a parchment-lined baking sheet coated with cooking spray. Sprinkle with mozzarella cheese and pepper. Bake at 400°F for 20 minutes.


Serves: 4 |  Serving Size:  1 turnover

Per serving: Calories: 309; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 9mg; Sodium: 597mg; Carbohydrate: 62g; Dietary Fiber: 1g; Sugar: 4g; Protein: 9g

About the Author

Cooking Light
Cooking Light

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at Follow Cooking Light on Facebook for more daily recipe inspiration. Follow Cooking Light on Facebook for daily recipe inspiration.


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