Vegetable Primavera

In Italian, primavera (pree-vuh-VEHR-uh) means spring style; with foods, it refers to fresh vegetables. In this low-cal main dish recipe, squash, carrots, red pepper, and broccoli are perfect examples of the Italian definition.


Vegetable Primavera

by 9  people


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Servings: 6
Serving size: 3/4  cup
Total Time: 20 mins
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Ingredients
  • 3   tablespoons 
    reduced-sodium chicken 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.
Note
  • 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
Note
  • Nonstick spray coating (1-second spray), less than 1g fat, 7 calories
Note
  • Butter/margarine (1 teaspoon), 4g fat, 35 calories
Note
  • Oil (1 teaspoon), 5 g fat, 41 calories
Nutrition information
Per Serving: cal. (kcal) 56, Fat, total (g) 3, chol. (mg) 0, sat. fat (g) 0, carb. (g) 7, fiber (g) 3, pro. (g) 2, vit. A (IU) 3644.27, vit. C (mg) 58.46, sodium (mg) 114, calcium (mg) 30.29, iron (mg) 0.9, Vegetables () 1, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet
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