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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.

    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

    Steamed Vegetable Medley
    1.00 serving
    72.12 calories
    Nutrient Amount %DV Nutrient
    Density
    World's Healthiest
    Foods Rating
    vitamin A 18757.90 IU 375.2 93.6 excellent
    vitamin K 91.55 mcg 114.4 28.6 excellent
    vitamin C 31.89 mg 53.1 13.3 excellent
    folate 94.62 mcg 23.7 5.9 very good
    molybdenum 15.53 mcg 20.7 5.2 very good
    dietary fiber 5.00 g 20.0 5.0 very good
    manganese 0.37 mg 18.5 4.6 very good
    vitamin B6 (pyridoxine) 0.30 mg 15.0 3.7 very good
    potassium 524.82 mg 15.0 3.7 very good
    tryptophan 0.04 g 12.5 3.1 good
    vitamin B1 (thiamin) 0.15 mg 10.0 2.5 good
    calcium 93.17 mg 9.3 2.3 good
    magnesium 33.27 mg 8.3 2.1 good
    chromium 8.91 mcg 7.4 1.9 good
    phosphorus 72.97 mg 7.3 1.8 good
    vitamin B2 (riboflavin) 0.12 mg 7.1 1.8 good
    vitamin E 1.25 mg 6.3 1.6 good
    protein 3.06 g 6.1 1.5 good
    vitamin B3 (niacin) 1.20 mg 6.0 1.5 good
    copper 0.12 mg 6.0 1.5 good
    World's Healthiest
    Foods Rating
    Rule
    excellent DV>=75% OR Density>=7.6 AND DV>=10%
    very good DV>=50% OR Density>=3.4 AND DV>=5%
    good DV>=25% OR Density>=1.5 AND DV>=2.5%

    In Depth Nutritional Profile for Steamed Vegetable Medley

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    For education only, consult a healthcare practitioner for any health problems.


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