Weight Loss eBook_Patty 2_16_10

Recipes - Dips and Side Vegetables

5-Minute Mediterranean
Medley

This is a perfect way to prepare a variety
of vegetables and add more nutrition to
your Healthy Weight Loss menu in the
same amount of time it takes to cook just
one. Use this technique to cook an array
of your favorite vegetables.

Ingredients:

3 cups broccoli florets, cut into quarters
3 cups kale, chopped
1 medium carrot, sliced
2 cloves garlic, chopped or pressed
1 TBS extra virgin olive oil
2 tsp lemon juice
Salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.


2. While steam is building up in steamer, cut broccoli, and chop kale
   and let sit for at least 5 minutes to bring out its hidden health benefits.


3. Chop or press garlic and let sit for at least 5 minutes to bring out its
   health-promoting properties.


4. Slice carrots ¼ inch thick.


5. Steam broccoli, kale, and carrots for 5 minutes.


6. Transfer to a bowl. Toss vegetables, while they are still hot, with the
   rest of the ingredients.

Serves 2

Calories 158.32

Calories-Saturated Fat 10.47

Protein 6.98 g

Carbohydrates 19.99 g

Dietary Fiber 6.04 g

Soluble Fiber 1.51 g

InSoluble Fiber 4.46 g

Fat - Total 8.16 g

Cholesterol 0 mg

Calcium 202.65 mg

Potassium 911.29 mg

Sodium 93.58 mg

Nutritional Profile

Photo shown with zucchini in

place of broccoli