Vegetable Primavera

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Vegetable Primavera

 

 

Ingredients

 

3 tablespoons reduced-sodium vegetable broth

1 tablespoon Dijon-style mustard

1 tablespoon olive oil

2 teaspoons white wine vinegar

Nonstick spray coating

1 1/2 cups sliced yellow summer squash

1 cup packaged, peeled baby carrots

1 cup chopped red sweet pepper

3 cups broccoli flowerets

2 tablespoons snipped parsley

 

Directions:

 

1. In a small bowl combine 1 tablespoon of the chicken

broth, the mustard, olive oil, and vinegar. Set aside.

 

2. Spray a large nonstick skillet with nonstick

coating. Preheat the skillet over medium heat. Cook

and stir squash, carrots, and sweet pepper in hot

skillet about 5 minutes or until nearly tender. Add

broccoli and remaining chicken broth to skillet. Cook,

covered, about 3 minutes or until broccoli is

crisp-tender.

3. Stir in the mustard mixture; heat through. To

serve, sprinkle with parsley. Makes six 3/4-cup

servings.

4. Spray for Success: Nonstick spray coating not only

eliminates the mess of greasing pans, it also saves on

fat and calories. For added pizzazz, look for roasted

garlic-, olive oil-, and butter-flavored sprays.

Compare the difference of using nonstick spray in

place of oil, margarine, or butter:

5. Nonstick spray coating (1-second spray), less than

1g fat, 7 calories

6. Butter/margarine (1 teaspoon), 4g fat, 35 calories

7. Oil (1 teaspoon), 5 g fat, 41 calories

 

Nutritional facts per serving

 

calories: 56 , total fat: 3g , saturated fat: 0g ,

cholesterol: 0mg , sodium: 114mg , carbohydrate: 7g ,

fiber: 3g , protein: 2g , vitamin C: 99% , calcium: 3%

, iron: 5% , vegetables: 1diabetic exchange , fat:

..5diabetic exchange

 

 

 

 

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Language is an expression of thought. Everytime you speak, your mind is on

Parade Exodus 20:8-11 & Hebrews 4:9

 

 

 

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