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.
- 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
- In a small bowl combine 1 tablespoon of the chicken broth, the mustard, olive oil, and vinegar. Set aside.
- 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.
- Stir in the mustard mixture; heat through. To serve, sprinkle with parsley. Makes six 3/4-cup servings.
- 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:
- Nonstick spray coating (1-second spray), less than 1g fat, 7 calories
- Butter/margarine (1 teaspoon), 4g fat, 35 calories
- Oil (1 teaspoon), 5 g fat, 41 calories
- 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