Advantages of Roasted Dinner

Written By Judy Doherty, MPS, PCII

Roasting dinners with lean protein and plenty of vegetables offers several advantages for both nutrition and convenience—this cooking method locks in flavors without excessive fats, resulting in a healthier meal. Lean proteins, such as chicken, fish, or tofu, provide essential nutrients like protein and amino acids while remaining low in saturated fats.

Adding a variety of vegetables boosts the meal's fiber, vitamins, and minerals, promoting better digestion and overall health. Roasting also enhances vegetables' natural sweetness and texture, making them more appealing.

Additionally, it’s a simple one-pan method that saves time on prep and cleanup, making it perfect for busy weeknights or meal prep.

Here is a list of what cooks best in the oven.

Lean Protein:

  • poultry

  • fish and seafood

  • garbanzo beans

  • tofu cut in cubes

  • braised meats

  • meatloaf

  • meatballs

Veggies:

  • carrots

  • potatoes

  • yams

  • asparagus

  • broccoli

  • greens (cooking in a covered pan)

  • cherry tomatoes

  • winter squash

  • summer squash

  • cauliflower

  • Brussels sprouts

How to roast:

Preheat the oven. Place your items on a sheet pan or ceramic roasting dish with parchment paper, a drizzle of olive oil, and seasonings. Add cut citrus that can roast with the items, then squeeze over after cooking if you like. You can roast items in separate dishes or put them all together in a pan for a sheet pan dinner.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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