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Five Vegetable Primavera Recipe |
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When you look at the food Pyramid, it can seem daunting to strive to eat three to five servings of vegetables every day. But if you like a vegetable, you're likely to eat more than one serving. Consider this easy tasty. One of our servings has only eighty calories, yet counts for 3 Vegetables in the Pyramid. It's also incredibly rich in vitamins C and A (in the form of beta-carotene), two of the most important protective antioxidants.
Ingredients 1/4 cup reduced-sodium chicken broth, divided 2 teaspoons Dijon mustard 2 teaspoons white wine vinegar vegetable cooking spray 1 tablespoon canola oil 1 1/2 cups sliced yellow squash 1 cup thinly sliced carrots 1 cup diced red pepper 3 cups broccoli flowerets 1/2 cup frozen peas, thawed 1/4 cup minced fresh parsley
Method Combine 2 tablespoons broth, mustard, and vinegar, mix well and set aside.
Coat a large nonstick skillet with cooking spray; add oil, and place over medium heat until hot. Add squash, carrots, and pepper; saute 5 to 6 minutes or until vegetables are just tender. Add remaining chicken broth to skillet; add broccoli and peas. Cover tightly and cook 4 to 5 minutes or until broccoli is crisp-tender. Stir in mustard mixture; saute 1 minute. Stir in parsley and serve immediately.
Per patty: 11 g carbohydrates, 80 calories, 3 g fat(0 g saturated),0 mg cholesterol, 3 g Protein, 100 mg sodium |
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