Vegetable Roasting Guide

This article provided by our friends at EatingWell®, where good taste meets good health.

Our handy guide includes prep instructions and complete nutritional analyses for our favorite vegetables for roasting.

Beets & Turnips

Amount for 4 Servings: 1 1/2 pounds

Prep: Trim ends, remove any greens and peel; cut into 1-inch pieces or wedges.

Roasting Time at 450 F: 20 to 25 minutes

Serving Size: 2/3 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
Beets: 116 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 16 g carbohydrate; 3 g protein; 5 g fiber; 423 mg sodium; 552.88 mg potassium.
Turnips: 90 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 11 g carbohydrate; 2 g protein; 3 g fiber; 405 mg sodium; 325 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Beets: Folate (46% daily value), Potassium (16% dv). 1 Carbohydrate Serving.
Turnips: Vitamin C (60% daily value). 1 Carbohydrate Serving.

Broccoli & Cauliflower

Amount for 4 Servings: 1 pound

Prep: Cut florets into 1-inch pieces

Roasting Time at 450 F: 15 to 20 minutes

Serving Size: 3/4 cup

Calories Per Serving:

Nutrition Information per Serving with Oil, Salt and Pepper:
Broccoli: 74 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 6 g carbohydrate; 3 g protein; 0 g fiber; 321 mg sodium; 369 mg potassium.
Cauliflower: 78 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 7 g carbohydrate; 2 g protein; 3 g fiber; 325 mg sodium; 344 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information::
Broccoli: Vitamin C (177% daily value), Vitamin A (68% dv), Folate (20% dv). 1/2 Carbohydrate Serving.
Cauliflower: Vitamin C (88% daily value), Folate (16% dv). 1/2 Carbohydrate Serving.

Brussels Sprouts

Amount for 4 Servings: 1 pound

Prep: Remove outer leaves, trim stem; quarter larger ones, halve smaller ones.

Roasting Time at 450 F: 15 to 20 minutes

Serving Size: 3/4 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
91 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrate; 4 g protein; 4 g fiber; 320 mg sodium; 441 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Vitamin C (160% daily value), Folate & Vitamin A (17% dv). 1/2 Carbohydrate Serving.

Butternut Squash

Amount for 4 Servings: 2 pounds

Prep: Peel and seed; cut into 1-inch pieces.

Roasting Time at 450 F: 25 to 35 minutes

Serving Size: 3/4 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
120 calories; 5 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 20g carbohydrate; 2 g protein; 6 g fiber; 299 mg sodium; 548 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Vitamin A (430% daily value), Vitamin C (48% dv), Potassium (16% dv). 1 Carbohydrate Serving.

Carrots & Parsnips

Amount for 4 Servings: 1 1/2 pounds

Prep: Peel or scrub; remove woody core from parsnips; cut into 1/4-inch slices.

Roasting Time at 450 F: 20 to 25 minutes

Serving Size: 1/2 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
Carrots: 105 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 15 g carbohydrate; 1 g protein; 4 g fiber; 395 mg sodium; 485 mg potassium.
Parsnips: 138 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 23 g carbohydrate; 2 g protein; 5 g fiber; 304 mg sodium; 492 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Carrots: Vitamin A (506% daily value), Vitamin C (15% dv). 1 Carbohydrate Serving.
Parsnips: Vitamin C (28% daily value), Folate (20% dv). 1 1/2 Carbohydrate Servings.

Fennel

Amount for 4 Servings: 2 large bulbs

Prep: Trim stalks and fronds from the bulb, core the bulb and cut into 1-inch wedges.

Roasting Time at 450 F: 25 to 30 minutes

Serving Size: 3/4 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
79 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 9 g carbohydrate; 1 g protein; 4 g fiber; 352 mg sodium; 484 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Vitamin C (23% daily value). 1/2 Carbohydrate Serving.

Green Beans

Amount for 4 Servings: 1 pound

Prep: Trim stem ends.

Roasting Time at 450 F: 15 to 20 minutes

Serving Size: 2/3 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
78 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 4 g fiber; 298 mg sodium; 237 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Vitamin C (30% daily value), Vitamin A (16% dv). 1/2 Carbohydrate Serving.

Potatoes, Red or Yukon Gold

Amount for 4 Servings: 1 1/2 pounds

Prep: Scrub (peel if desired); cut into 1-inch pieces or wedges.

Roasting Time at 450 F: 25 to 35 minutes

Serving Size: 1 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
Red Potatoes: 194 calories; 5 g fat (1 g sat, 4g mono); 0 mg cholesterol; 33 g carbohydrate; 4 g protein; 3 g fiber; 311 mg sodium; 927 mg potassium.
Yukon Gold Potatoes: 180 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 2 g fiber; 291 mg sodium; 931 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Red Potatoes: Vitamin C (35% daily value), Potassium (26% dv). 2 Carbohydrate Servings.
Yukon Gold Potatoes: Vitamin C (60% daily value), Potassium (27% dv). 2 Carbohydrate Servings.

Sweet Potatoes

Amount for 4 Servings: 1 1/2 pounds

Prep: Scrub (peel if desired); cut into 1-inch pieces or wedges.

Roasting Time at 450 F: 20 to 25 minutes

Serving Size: 3/4 cup

Calories Per Serving:
Nutrition Information per Serving with Oil, Salt and Pepper:
196 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 35 g carbohydrate; 3 g protein; 6 g fiber; 352 mg sodium; 808 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:
Vitamin A (654% daily value), Vitamin C (55% dv), Potassium (23% dv). 2 Carbohydrate Servings.

This article provided by our friends at EatingWell®, where good taste meets good health.

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