Sunday, May 13, 2012

Posted from WHFoods.org


Steamed Vegetable Medley






Steamed Vegetable Medley
This recipe is a great way to enjoy a great selection of vegetables and, at the same time, add an excellent source of healthy-promoting vitamins A, K, and C to your Healthiest Way of Eating.

Prep and Cook Time: 15 minutes
Ingredients:
  • 1 cup thinly sliced carrot
  • 2 cups chopped kale, stems removed
  • 1 medium onion, sliced thick
  • 1 cup cubed zucchini

  • Mediterranean Dressing
  • extra virgin olive oil to taste
  • 1 medium clove garlic, pressed
  • 1 TBS fresh lemon juice
  • salt and cracked black pepper to taste
  • *optional 1 tsp soy sauce
Directions:
  1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add onions, cover, and steam for 3 minutes. Add carrots and cook for 2 minutes, Add kale and zucchini and steam for another 3 minutes.
  3. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients.
    If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions.
Serves 2
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In-Depth Nutritional Profile for Steamed Vegetable Medley

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