Roasted Veggie Sandwich & Sweet Potato Strips

Got these eggplants from the neighbors again! So, pretty self explanatory, but I usually try and include photos. Chop things up to at maximum 1/2 thick, put in bowl with olive oil, stir really good to coat everything in the oil, s & p, spread out on pan. 15 min at 400 degrees, turn, and 15 minutes more. Done. Assemble sandwich by stacking veggies. Do you also semi-hollow out your bread for good sandwich stuffing to bread ratio?! I do, too much bread = a bread sandwich with some stuff thrown in.

This dish is one of our obsessions! I’ve been making this for several years and I was surprised at how much Chris liked it when I first made it-because there is no meat. (Although of course you can add some, but why?) It is really sin-sational! Plus, the neighbor wanted the recipe, so then it made me want to make it.

Roasting vegetables (and fruit) is the easiest thing in the world to do. And, they taste the best (in my opinion). All you do is put the oven on 400 degrees, toss your veggie of choice in a bowl with some extra virgin olive oil, salt and pepper. Cover a pan with foil (the clean up is soooo easy if you do this), spray the foil with PAM olive oil spray, dump the veggies on the pan, spread out and bake/roast! For me, with a full tray of food, it’s always been 400 for 15 minutes. Turn everything and roast for 15 more minutes and your done! Commence to stuffing face with goodness. Seriously, it’s so easy, you don’t have to watch it or anything. You can do this with almost anything. The best thing I’ve ever roasted was brussel sprouts. Yum!

So, the veggie sandwich I love, everything is roasted. The sweet potato fries we love are baked/roasted. You can also do this to regular potatoes! So good. So. So. Good. So Easy.

Roasted Veggie Sandwiches:

  • eggplant
  • laid a bed of spinach
  • portabella mushrooms
  • squash
  • zucchini
  • onions
  • green peppers
  • gouda cheese (or ricotta, mozzarella, pepper jack- whatever!)
  • olive oil
  • salt & pepper
  • Bread

Roasted Sweet Potato Fries

  • sweet potatoes
  • olive oil (any time I say this, I mean extra virgin olive oil)
  • salt & pepper

A tip about this dish. You can’t roast veggies and keep them longer than a day. They get slimy and start to break down rather quickly. I’m talking more about things like eggplant, zucchini, mushrooms, squash, tomatoes etc…So, a whole tray for sandwiches in the evening and then maybe a sandwich for lunch or dinner the next day and that’s it.

 

Why are sweet potatoes good for you? I found this link online, referenced at bottom:

Although Americans often refer to sweet potatoes as yams, true yams are rarely available in U.S. supermarkets. Actually, sweet potatoes are far more nutritious than true yams, which are starchy vegetables from Africa and Asia. Baked sweet potatoes are high in vitamins A and C, as well as fiber.

Calories, Fat and Cholesterol

If you’re looking for nutritious food that’s low in fat and cholesterol, sweet potatoes are a good choice. A medium-sized baked sweet potato cooked in its skin without added salt has 105 calories, 0 g of fat and 0 mg of cholesterol, according to the U.S. Department of Agriculture. The Centers for Disease Control and Prevention reports that a 1/2-cup serving of baked sweet potato has 90 calories, 0 g of fat and 0 mg of cholesterol.

Sweet potatoes are an especially good source of fiber. Of the 24 g of carbohydrates found in a medium-sized sweet potato baked with the skin on, 4 g are dietary fiber. That’s 15 percent of your daily value of fiber. A medium-sized baked sweet potato also has 2 g of protein, according to the USDA. In the 1/2-cup serving size referenced by the CDC, there are 21 g of carbohydrates, 3 g of fiber and 2 g of protein.

Vitamins

Sweet potatoes are loaded with vitamin A. Just one medium baked sweet potato with skin packs 438 percent of your recommended daily value of this vitamin, and a 1/2 cup of baked sweet potato has 380 percent. They’re also high in vitamin C, with 37 percent of your daily value in a whole baked sweet potato, and 35 percent in a 1/2 cup.

Minerals

With no salt added, baked sweet potatoes are low in sodium. A whole baked sweet potato has just 4 percent of your recommended daily value of this mineral, while a 1/2 cup contains only 1 percent. A baked sweet potato contains just 4 percent of your recommended daily value of calcium and iron.
Read more: http://www.livestrong.com/article/246684-nutrition-information-for-baked-sweet-potato/#ixzz1Y2DbjVUJ

 

Approximate Cost: maybe $7 for several sandwiches

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About inpursuitofrealfood

I am a real health conscious food lover always in pursuit of real, great food! My journey began way back around 2000 when I realized it was time to grow up and eat better. Fast food was not cutting it and staples I grew up on such as burgers and spagetti were getting old. I also began trying a new diet experimenting with what I ate and how I felt as far as energy levels and keeping my skin clear. Since then it has been a rewarding journey in the kitchen trying new fruits and vegetables and tons of fantastic new recipes.
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2 Responses to Roasted Veggie Sandwich & Sweet Potato Strips

  1. Roasted veggies are my absolutely favorite… and my go to meal ALL THE TIME. It’s that one ‘meal’ I don’t get tired of and you can use the veggies all sorts of ways!

    what temp do you do the sweet potato fries? I always seem to mess that one up :/

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