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Vegetable Primavera

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.

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  • Makes: 6 servings
  • Serving Size: 3/4 cup
  • Start to Finish: 20 mins

Vegetable Primavera

Ingredients

Directions

  1. In a small bowl combine 1 tablespoon of the chicken broth, the mustard, olive oil, and vinegar. Set aside.
  2. 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.
  3. Stir in the mustard mixture; heat through. To serve, sprinkle with parsley. Makes six 3/4-cup servings.

From the Test Kitchen

Spray for Success:

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

Nutrition Facts (Vegetable Primavera)

    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

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