Steamed broccoli and cauliflower florets tossed with a tangy lemon dressing is a great alternative to a green salad or steamed vegetable side dish.
NUTRITION PROFILE: Low Calorie | Low Carb | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy | Diabetes Appropriate
Servings: 6
Total Time: 35 minutes
Ingredients:
- 4 cups bite-size broccoli florets
- 4 cups bite-size cauliflower florets
- 1/2 cup water
- 1/3 cup lemon juice
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sugar
- 1/2 teaspoon salt
- 1/2 cup quartered pitted Kalamata olives
- 1/4 cup chopped soft sun-dried tomatoes (see Tip)
Directions:
1. Place broccoli, cauliflower and water in a large microwave-safe bowl. Cover and cook on High until just tender, about 4 minutes. (Alternatively, steam over 1 inch boiling water in a large saucepan fitted with a steamer basket until just tender, about 4 minutes.) Drain.
2. Mix lemon juice, oil, garlic powder, oregano, sugar and salt in another large bowl. Add the vegetables and toss to combine. Let marinate in the refrigerator, stirring once or twice, for 20 minutes.
3. Stir in olives and tomatoes. Serve, drizzling with any dressing left in the bowl.
Recipe Tips & Notes:
1. Tip: Look for soft (not packed in oil) sun-dried tomatoes in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.
Recipe Nutrition:
Per serving: 117 calories; 8 g fat (1 g saturated fat, 6 g monounsaturated fat); 0 mg cholesterol; 10 g carbohydrate; 3 g protein; 3 g fiber; 461 mg sodium; 466 mg potassium; 0 g added sugars
Nutrition Bonus: Vitamin C (143% daily value), Vitamin A (29% dv), Folate (20% dv)
1/2 Carbohydrate Servings
Exchanges: 1 vegetable, 2 fat
Learn more about cholesterol screening
Learn more about diabetes screening
SCHEDULE A SCREENING
EATINGWELL® is a registered trademark of Eating Well, Inc.