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Roasted Teriyaki Vegetables – Simple & Healthy

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Roasted teriyaki vegetables: healthy recipes on a budget are hard to come by, which is why I created this simple teriyaki sauce recipe over frozen vegetables. Healthy, easy and ready in 30-minutes.

How to eat healthy on a budget seems to be one of those millions dollar questions. Finding inexpensive healthy food is definitely doable, but easily gets repetitive or lacks flavor. Staples in our house consist of eggs, whole wheat bread, oatmeal, peanut butter, frozen chicken, quinoa, brown rice and a few other things.healthy roasted teriyaki vegetables recipe

One major staple on our grocery list is frozen vegetables. We buy ours in bulk at Costco and live off of them for almost the whole month. They have a variety of mixed vegetable combinations, but we’ve gravitated toward the broccoli, cauliflower and carrot medley. It’s become our favorite for sure!

Frozen foods are one of my favorite tips for healthy eating because since they are flash-frozen upon harvest, you get the same nutritional benefits as fresh vegetables — minus the cost!

healthy roasted teriyaki vegetables recipe

Frozen vegetables are not only great for healthy eating on a budget, but also great because they don’t spoil. There have been countless times where I buy something fresh that I’m super excited to make and by the time I get around to pulling it out, it’s gone bad (i.e. spinach, asparagus, bell peppers)

It’s such a waste of money and I walk away thinking “I might as well just buy all the processed crap because at least it lasts!!)

{ The trick to eating healthy on a budget is to find your staples and then switch it up with your sauces. Michael and I eat a lot of chicken, rice + veggie dishes, but simply by switching up your sauce and adding one or two toppings, you can totally change the feel of the meal }

healthy roasted teriyaki vegetables recipe

I decided to opt for an asian cuisine this week to go with my simple peanut sauce recipe and continue the asian theme from my honey garlic chicken post! I wanted to make a healthy version of teriyaki sauce that incorporated apple cider vinegar.

You’re probably thinking “EW WHY?” and i totally get that — it tastes AWUFL, but apple cider vinegar has so many great health benefits (read about them here) so I try to sneak it in where I can! It also seems a little bit festive with the whole fall-theme, don’t you think?
 I mixed up my sauce and let it thicken before taking my frozen vegetables out of the freezer. I don’t like them to thaw at all before going into the oven. I’ve found this makes them able to roast more similarly to fresh vegetables.healthy roasted teriyaki vegetables recipe

{ I chose to mix my roasted teriyaki vegetables with some chicken and a little homemade peanut sauce for dinner, and proceeded to use the left over vegetables in a egg white scramble the next day and add it to my avocado toast! }

This idea was a really big hit on my instagram.

Michael used the leftover roasted teriyaki vegetables and chicken on a salad that next night and I was holding my breath to see if he could taste the apple cider vinegar — which he could not!

healthy roasted teriyaki vegetables recipe

I’m excited to try this healthy teriyaki sauce over some salmon and brussels sprouts next time!

What’s your favorite asian dish!?

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Roasted Teriyaki Vegetables - Simple & Healthy

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Cuisine asian

Ingredients
  

  • 1/2 cup soy sauce or liquid aminos
  • 1/4 Cup honey
  • 1/4 Cup Water
  • 2 tbsp Coconut Sugar Or Brown Sugar
  • 1 tsp Minced Garlic
  • 2 tsp Nutritional Yeast
  • 2 tsp Apple Cider Vinegar
  • 1/8 tsp Crushed Red Pepper Flakes to taste

Instructions
 

  • Preheat oven to 425 F
  • Once heated, lay broccoli on pan, breaking apart any florets that are frozen together.
  • Drizzle teriyaki sauce across top of broccoli, cauliflower & carrots.
  • Place in oven and roast for 25-30 minutes.
  • Remove from oven when vegetables begin to brown and crisp. Add more teriyaki sauce, nutritional yeast or red pepper flakes as desire.

Teriyaki Sauce

  • In a small saucepan, combine soy sauce, sugar, water, apple cider vinegar, garlic and red pepper flakes (everything except nutritional yeast and honey). Bring to a boil; reduce heat to simmer.
  • Remove 2 tablespoons sauce to a small bowl and whisk in nutritional yeast. Return to the saucepan and continue simmering until the sauce thickens slightly, about 10 minutes.
  • Stir in honey and cook for a few more minutes. Remove from heat and cool to room temperature, or cover and refrigerate for up to one week. Bring to room temperature before using.
Tried this recipe?Let us know how it was!

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