4.3 from 18 votes
Summer Vegetables Baked in Parchment Paper
Summer Vegetables Baked in Parchment Paper - a delicious & healthy dish lightly sweetened with a maple miso sauce.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 2
Calories: 154 kcal
Course:
Side Dish
Cuisine:
Japanese
Ingredients
- 4 asparagus spears (halved lengthwise)
- 4 mushrooms (halved)
- 4 baby carrots (halved)
- 2 baby bell peppers (quartered)
- 2 baby zucchinis (halved)
- 2 baby squash (sliced widthwise)
- 2 prigs fresh thyme
- ⅛ tsp Diamond Crystal kosher salt
- ⅛ tsp freshly ground black pepper
- 1 large egg white (to brush on parchment paper)
Maple Miso Sauce
- 2 Tbsp M1nute Miso (liquid miso)
- 1 Tbsp maple syrup
- ½ tsp soy sauce
- ½ tsp rice vinegar (unseasoned)
- ½ tsp toasted sesame oil
Instructions
- Preheat oven to 425°F (218ºC). For a convection oven, reduce cooking temperature by 25ºF (15ºC).
- Combine Maple Miso Sauce in a small mixing bowl and whisk all together.
- Fold two 15-inch (38 cm) square pieces of parchment paper in half. Starting from the folded edge, cut out half of a heart shape. When you unfold the paper, it should be the shape of a heart. See this post.
- Unfold and place vegetables on one side of each sheet next to the crease. Season with salt and pepper.
- Drizzle 1 - 1 ½ Tbsp of Maple Miso Sauce over the vegetables and lay a sprig of thyme.
- Fold other half of parchment over to cover the vegetables.
- Starting at the top of the half heart shape, make small, tight, overlapping folds along the open edge to seal and make a packet. More folds will make a tighter seal to keep steam in.
- Place packets on a large rimmed baking sheet (or cast iron skillet) and bake 15 minutes in the preheated oven. It’s ready when the packets look puffed-up and slightly browned.
- Remove packets from oven and transfer to individual serving plates (or serve in the cast iron skillet).
- Slit tops with kitchen shears, gently open and serve. Watch out for hot steam escaping from the pouch.
Cup of Yum
To Store
- You can keep the leftovers in an airtight container and store in the refrigerator for 3 days.
Nutrition Information
Calories
154kcal
(8%)
Carbohydrates
26g
(9%)
Protein
13g
(26%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
484mg
(20%)
Potassium
1800mg
(51%)
Fiber
8g
(32%)
Sugar
11g
(22%)
Vitamin A
5574IU
(111%)
Vitamin C
150mg
(167%)
Calcium
128mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 154
% Daily Value*
| Calories | 154kcal | 8% |
| Carbohydrates | 26g | 9% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 484mg | 20% |
| Potassium | 1800mg | 38% |
| Fiber | 8g | 32% |
| Sugar | 11g | 22% |
| Vitamin A | 5574IU | 111% |
| Vitamin C | 150mg | 167% |
| Calcium | 128mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.