Friday, May 11, 2012

[Healthy_Recipes_For_Diabetic_Friends] Steamed Vegetable Medley - 16.24g Carbs, 5g Fiber, 9.10g Sugar

 

Steamed Vegetable Medley - 16.24g Carbs, 5g Fiber, 9.10g Sugar

From: The George Mateljan Foundation

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

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 Tbsp fresh lemon juice
Salt and cracked black pepper to taste
*optional 1 tsp soy sauce

Chop onion and press garlic and let sit for 5-10 minutes to enhance
their health-promoting benefits.

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.

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.

Healthy Cooking Tips:
It helps to toss the steamer basket up and down with the cooked vegetables
to drain out excess water. This will keep the flavor from being diluted.
Make sure you don't overcook the zucchini, as it also will dilute the flavor
if overcooked. It will start to look a little translucent when it overcooks.

Serves: 2
Total Weight: 228.63g
Nutrition per Serving:
72.12 Calories, 4.12 Calories from Fat, 0.66 Calories from Saturated Fat,
3.06g Protein, 16.24g Carbs, 5g Dietary Fiber, 1.80g Soluble Fiber,
3.17g Insoluble Fiber, 9.10g Total Sugar, 3.51g Monosaccharides,
3.06g Disaccharides, 2.13g Other Carbs, 0.46g Total Fat, 0.07g Saturated Fat,
0.04g Mono Fat, 0.20g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
0.80mg Iron, 524.82mg Potassium, 32.56mg Sodium

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