The World's Healthiest Foods

Steamed Vegetable Medley

This dish is one of those gems that is easy, delicate, and delicious, giving you a way to have the benefits of fresh vegetables in your diet with little effort. Because it is steamed it gives you a healthier way to enjoy these vegetables without using heated oils. For a wonderful variation try steaming a piece of salmon or chicken on top of vegetables for a 1 dish meal that is quick, clean, and healthy.

Steamed Vegetable Medley Prep and Cook Time: 15 minutes

Ingredients:
1 cup thinly sliced carrot
2 cups chopped collard greens, stems removed
1 medium onion sliced thick
1 cup cubed zucchini (quarter lengthwise and slice about inch thick)

Dressing
extra virgin olive oil to taste
1 mediuim clove garlic pressed
1 TBS fresh lemon juice
salt and cracked black pepper to taste
*optional 1 tsp soy sauce

Directions:

  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots, cover, and steam for 3 minutes. Without removing carrots add collard greens, and steam for another 3 minutes. Then add onion and zucchini and steam for another 3 minutes.
  2. Remove from steamer and place in bowl. Toss with dressing ingredients.

    Serves 2
    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 over cook the zucchini, as it also will dilute the flavor if over cooked. It will start to look a little translucent when it overcooks.
    This page was updated on: 2004-07-01 22:22:11
    © 2002 The George Mateljan Foundation