In Italian, primavera (pree-muh-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.
- Makes: 6 servings
- Serving Size: 3/4 cup
- Start to Finish: 20 mins
- 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.
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
- Per serving:
- 56 kcal cal.,
- 3 g fat
- (0 g sat. fat,
- 0 mg chol.,
- 114 mg sodium,
- 7 g carb.,
- 3 g fiber,
- 2 g pro.
- Percent Daily Values are based on a 2,000 calorie diet