Marinated Vegetables - 5g Carbs, 1.6g Fiber, 2.6g Sugar
From: Campbell's Kitchen
When you're looking for a snack or a side dish with a little crunch
and zesty flavor, these make-ahead veggies are the answer. Chicken
broth makes the marinade lighter and more flavorful.
Marinate: 12 hours
Prep: 15 minutes
Cook: 10 minutes
Serves: 12
1 3/4 cups Chicken Broth (Low Sodium)
1 Tbsp Splenda (sugar)
1/2 tsp dried thyme leaves, crushed
1/2 tsp garlic powder OR 2 cloves garlic, minced
1/8 tsp ground black pepper
4 cups cauliflower florets
1 1/2 cups green beans, cut into 1-inch pieces
2 medium carrots, peeled and sliced (about 1 cup)
1/4 cup vinegar
2 Tbsp chopped fresh parsley OR 2 tsp dried parsley flakes
Heat the broth, sugar, thyme, garlic powder and black pepper in
a 3-quart saucepan over medium-high heat to a boil.
Add the cauliflower, beans and carrots. Reduce the heat to low.
Cover and cook for 5 minutes or until the vegetables are
tender-crisp.
Pour the vegetable mixture into a shallow, nonmetallic dish. Stir
in the vinegar and parsley. Cover and refrigerate for 12 hours.
Nutrition From: www.caloriecount.about.com -
Using low sodium broth and leaving the additional salt out.
Also, substituting Splenda for sugar.
Serves: 12
Serving Size: 103g
Nutrition per Serving:
29 Calories, 2 Calories from Fat, 0.3g Total Fat, 0g Trans Fat, 0mg Cholesterol, 129mg Sodium, 5g Total Carbs, 1.6g Dietary Fiber,
2.6g Sugars, 1.7g Protein
Vitamin A 36% - Vitamin C 31% - Calcium 2% - Iron 3%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in manganese
High in niacin
High in phosphorus
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
High in sodium
Very high in sugar
