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Steamed Vegetable Medley

Enjoy this recipe as a great side dish or make it into a complete meal by steaming salmon or chicken on top of the vegetables.

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

Directions:

1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots and onions. Cover, and steam for 3 minutes. Add collard greens, and steam for another 3 minutes. Then add zucchini and steam for another 3 minutes.
3. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients.

   If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions.

   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 overcook the zucchini, as it also will dilute the flavor if overcooked. It will start to look a little translucent when it overcooks.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Vegetable Medley is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Steamed Vegetable Medley 1.00 serving 228.63 grams 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 copper 0.12 mg 6.0 1.5 good vitamin B3 (niacin) 1.20 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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