Vegetable Primavera
Recipe from
Better Homes and Gardens
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.
Servings:
six 3/4-cup servings
Total Time:
20 mins
Ingredients
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3 tablespoonsreduced-sodium chicken brothsee savings
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1 tablespoonDijon-style mustardsee savings
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1 tablespoonolive oilsee savings
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2 teaspoonswhite wine vinegarsee savings
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Nonstick spray coatingsee savings
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1 1/2 cupssliced yellow summer squashsee savings
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1 cuppackaged, peeled baby carrotssee savings
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1 cupchopped red sweet peppersee savings
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3 cupsbroccoli floweretssee savings
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2 tablespoonssnipped parsleysee savings
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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
Nutrition information
Per serving: Calories 56, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 114 mg, Carbohydrate 7 g, Fiber 3 g, Protein 2 g. Daily Values: Vitamin A 0%, Vitamin C 99%, Calcium 3%, Iron 5%. Exchanges: Vegetable 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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how tos
Food Blogs We Love
Pasta Primavera
roots as a dish that can be thrown together with odds and ends from your spring pantry. Check out the history of Pasta Primavera along with my take over at PBS Food this week. All text and photos © 2013 [ No Recipes ] | Similar Recipes: read more...
roots as a dish that can be thrown together with odds and ends from your spring pantry. Check out the history of Pasta Primavera along with my take over at PBS Food this week. All text and photos © 2013 [ No Recipes ] | Similar Recipes: read more...
My Top Three Asparagus Recipes - Gluten-Free and Vegan
and addictive. For many of us, the primavera arrival of asparagus is big news. Hugemadly in love with this divine little vegetable. I've witnessed many a devoted omnivoreSo today, to celebrate this humble vegetable in all its gluten-free vegan glory read more...
and addictive. For many of us, the primavera arrival of asparagus is big news. Hugemadly in love with this divine little vegetable. I've witnessed many a devoted omnivoreSo today, to celebrate this humble vegetable in all its gluten-free vegan glory read more...
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