Mixed Pantry Pan Roast

Gluten Free
Dairy Free
Health score
32%
Mixed Pantry Pan Roast
40 min.
10
203kcal

Suggestions


Welcome to your next culinary adventure with our delicious Mixed Pantry Pan Roast! Perfectly blending vibrant flavors and satisfying textures, this dish showcases the beauty of simple, wholesome ingredients that you likely have on hand. Imagine the crunch of tender fingerling potatoes, the fragrant aroma of garlic, and the zestiness of fresh lemon—each bite is a celebration of taste!

What sets this recipe apart is its versatility and health-conscious appeal. It’s gluten-free and dairy-free, making it a wonderful option for various dietary needs. The heart of this dish lies in its ability to combine pantry staples like oil-packed sun-dried tomatoes and smoked sardines, elevating them into a delightful roasted medley. The addition of sweet onion and hearts of palm not only enhances the flavor but also adds a refreshing twist.

Designed to serve 10 people, this Mixed Pantry Pan Roast is perfect for gatherings or meal prep throughout the week. Imagine serving this beautiful, colorful dish at your next dinner party, where it's sure to be a crowd-pleaser! Ready in just 40 minutes, it’s an ideal side that pairs wonderfully with a range of main courses or stands out as a vegetarian option on its own. Get ready to impress your guests and treat your taste buds!

Ingredients

  • 0.5 teaspoon pepper red crushed
  • pound fingerling potatoes halved lengthwise
  • cloves garlic sliced
  • 14 ounces hearts of palm drained cut into 1-inch pieces canned
  •  optional: lemon seeded very thinly sliced
  • 0.5 cup sun-dried olives drained coarsely chopped
  • ounces tuna in olive oil smoked drained canned
  • 0.3 cup olive oil extra virgin extra-virgin
  • 10 servings salt 
  • medium onion sweet coarsely chopped (medium)

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 45
  2. In a large bowl, toss the potatoes with the onion, garlic, crushed red pepper and olive oil and season with salt.
  3. Spread the potato mixture in a large glass or ceramic baking dish.
  4. Add the sun-dried tomatoes and lemon slices to the bowl and toss with any remaining oil from the tomatoes. Scatter the sun-dried tomatoes and lemon slices over the potatoes.
  5. Bake for about 25 minutes, or until the potatoes are tender. Stir in the hearts of palm and roast for 5 minutes longer.
  6. Add the sardines and roast for about 1 minute longer, just until heated through.
  7. Serve the pan roast right away.

Nutrition Facts

Calories203kcal
Protein18.88%
Fat32.93%
Carbs48.19%

Properties

Glycemic Index
16.92
Glycemic Load
6.81
Inflammation Score
-5
Nutrition Score
13.470434852268%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
2.31mg
Hesperetin
3.01mg
Naringenin
0.06mg
Luteolin
0.22mg
Kaempferol
0.75mg
Myricetin
0.45mg
Quercetin
5.27mg

Nutrients percent of daily need

Calories:203.2kcal
10.16%
Fat:7.62g
11.73%
Saturated Fat:1.15g
7.21%
Carbohydrates:25.11g
8.37%
Net Carbohydrates:22.18g
8.07%
Sugar:11.18g
12.43%
Cholesterol:4.08mg
1.36%
Sodium:307.12mg
13.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.84g
19.67%
Potassium:1204.5mg
34.41%
Vitamin B6:0.57mg
28.36%
Vitamin C:21.95mg
26.61%
Selenium:18.35µg
26.22%
Copper:0.43mg
21.3%
Vitamin B3:4.22mg
21.1%
Phosphorus:184.33mg
18.43%
Vitamin K:16.68µg
15.89%
Zinc:1.99mg
13.29%
Fiber:2.93g
11.72%
Iron:2.06mg
11.45%
Manganese:0.22mg
11.25%
Vitamin D:1.52µg
10.13%
Magnesium:36.4mg
9.1%
Vitamin B2:0.15mg
8.89%
Vitamin B12:0.5µg
8.32%
Vitamin E:1.24mg
8.27%
Folate:30.52µg
7.63%
Vitamin B1:0.11mg
7.62%
Vitamin B5:0.39mg
3.94%
Calcium:33.69mg
3.37%
Vitamin A:125.89IU
2.52%
Source:My Recipes