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Roasted Veggies Calories & Nutrition Values

Vegetables in general are very high in antioxidants and vitamins. Studies show that a healthy diet rich in vegetables may reduce the risk of cancer. Roasted veggies can be prepared with different but balanced variety of vegetables. Recommended vegetable consumption for an average person is two and half cup per day along with half a cup of fruits. Roasted veggies is a must have and should be part of our weekly if not daily diet. It contains very high amounts of vitamin A, vitamin B6 and vitamin C. It is full of antioxidants and anti aging and anti cancer agents. Roasted veggies is also very high in dietary fiber and potassium and has no cholesterol. 3.5 oz (100 g) of roasted veggies has only 68 calories and 36 calories from fat.

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Eggplant Lasagna

2 Large Eggplants 1/2 lb (227 g) Ground Beef 1/2 Bunch Parsley 2 Tomatoes 1 Bell Pepper 1/4 Cup Marinara Sauce 1/2 Cup shredded Mozzarella Cheese 1/4 Cup Grated Parmesan Cheese 1 Garlic Clove 1 Tbsp Tomato Paste 1 Small Onion 2 Tbsp Vegetable Oil Dried Savory, Ground Chili Pepper, Tandoori Spice, Salt PREPARATIONS: 1- Dice the onion. 2- Peel and slice the eggplants 3- Mince the fresh parsley. 4- Slice the tomatoes and bell pepper. DIRECTIONS: 1- Fry diced onion in 2tbsp vegetable oil over medium heat until golden. 2- Add dried savory, Ground Chili pepper, Tandoori spice and stir well. 3- Add the ground beef to the pot and a pinch of salt, stir and continue frying for few more minutes or until the beef turns brown. 4- Add minced parsley to the pot and stir. 5- Mash a fresh garlic clove into the pot, add tomato paste and stir until well mixed and continue the heat for few more minutes. 6- Meanwhile, spray a grill pan with cooking spray (vegetable oil) and fry the sliced eggplants. 7- Take a small bakeware, cover the surface with marinara sauce and spread evenly until it completely covers the surface. 8- Lay the fried eggplant slice over the marinara sauce. 9- Make another layer on top of the eggplant with half of the beef mixture. 10- Cover the beef layer with slice tomatoes and bell peppers. 11- Add 1/4 cup of shredded mozzarella cheese to cover the layers. 12- Lay the rest of the fried eggplants over the mozzarella chess to completely cover the layer. 13- Add the rest of the beef mixture on top and spread to cover evenly. 14- Add grated parmesan cheese over the mixture evenly. 15- Make another layer with the remaining 1/4 cup of mozzarella cheese. 16- Preheat the oven to 350 F (176 C), place the lasagna in oven and bake for 30 to 35 minutes.

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tahchin morgh
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Tahchin Morgh (CHICKEN)

  • 1.5 Cups Rice
  • 1 Small Onion
  • 1/2 lb (226g) Boneless Chicken
  • 1 Tsp Zafran (saffran)
  • Salt, Ground Chili Pepper
  • 1/4 Cup Oil
  • 4 Egg Yolks
  • 10 oz (283g) Plain Yogurt
  • 3 Tbsp Dried Barberries (Zereshk)
PREPARATIONS:

1- Soak the rice with 2 tsp salt for an hour in a pot.
2- Slice the onion.
3- Soak the zafran for 20 minutes.
4- beat the egg until fluffy.

DIRECTIONS:

1- Put the onions into a pot.
2- Lay the chicken pieces on top of the onions.
3- Add some salt and fill the pot with boiling water until it covers the chickens.
4- Put the lid on the pot and let it simmer for 20 Minutes.
5- Take the cooked chicken pieces out of the pot (keep the water in the pot, you will need it in step 19) and slice them in smaller pieces.
5- Bring the soaked rice pot to the boiling and continue simmering until the rice becomes tender.
6- Drain the rice in a colander.
7- Pour 10 oz of plain yogurt in a bowl.
8- Add half of the beaten egg yolks, ground chili pepper and 1 tbsp of the soaked zafran(saffron) to the bowl and mix them together.
9- Add the chicken pieces to the bowl and mix up with the egg yolk mixture.
10- Take another pot and add 2 tbsp vegetable oil.
11- Add the rest of the beaten egg yolks to this pot.
12- Add 2 tbsp of the egg yolk mixture (step 8) to the pot.
13- Add 2 tbsp of the drained rice to the pot.
14- Stir until well mixed.
15- Flat the mixture, take the chicken pieces out of the bowl and put them in the pot on top of the mixture.
16- Add 3 tbsp dried barberries (Zereshk).
17- Add the rest of the rice to the pot.
18- Flat and spread the rice across the pot but don't mix with the mixture.
19- Now take the egg yolks mixture bowl (step 8) add 1/4 vegetable oil, and 2 tbsp of the zafran (saffron), and pour the boiled water (left from the onion and chicken's pot) into the bowl until it covers the mixture and mix thoroughly.
20- Back to the rice pot, again put pressure on the rice and press down using a large spoon (as shown in the video 3:13) and pour the rest of the egg yolk mixture on top of the rice.
21- Cover the pot with the lid and let it simmer for 120 minutes over low heat.