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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 45.0
  • Total Fat: 1.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 20.7 mg
  • Total Carbs: 8.1 g
  • Dietary Fiber: 2.6 g
  • Protein: 2.3 g

View full nutritional breakdown of Zucchini, mushroom & broccoli Zesty Sautee calories by ingredient
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Zucchini, mushroom & broccoli Zesty Sautee

Submitted by: CCKELLY3

Introduction

I like to top this with 1/3 cup of Dulse--a sea vegetable high in trace minerals.


I like to top this with 1/3 cup of Dulse--a sea vegetable high in trace minerals.



Number of Servings: 3

Ingredients

    3/4 cup zucchini rounds
    3/4 cup frozen (or fresh) broccoli
    2 Tbs McKenzie's frozen southern seasoning blend *
    3 Large mushrooms, chopped
    1 Tbs fresh jalapeno pepper, finely diced
    1/4 cup water or chicken broth
    1/4 cup red onion, finely diced
    1 tsp red wine vinegar
    1/2 tsp turmeric
    1/2 tsp onion powder
    1/2 tsp Olive oil (2 sprays from a Misto Sprayer)
    Salt & Pepper to taste

    McKenzie's is in the frozen vegetable section, if you can find it, use fresh onions, red & green bell peppers, celery and parsley, using equal amounts of each vegetable.

Directions

This makes about 3 half cup servings as a side vegetable. I calculated the nutrition info using water, not broth.

1. Steam the zucchini and broccoli in a pot over simmering water until it's not quite done. You'll finish it in the sautee so don't overcook.

2. Using a Misto sprayer, coat a non-stick pan with olive oil and add the McKenzie's onion/celery/bell pepper blend and sautee on high for 1-2 minutes till it starts to brown.

3. Spray the pan again and add the partially steamed zucchini, broccoli, mushrooms, garlic and 2 tsp of the jalapeno pepper. Cook about 1 minute, until the zucchini starts to brown, then stir and cook another minute.

3. Add the red wine vinegar and stir well immediately before it evaporates. Then add water or broth so it sizzle steams, immediately cover, turn down flame to Med-Low and cook about 3-5 minutes.

4. Remove cover and let any extra liquid evaporate.

5. Top each serving with some fresh red onion, finely diced for crunch and add a little of the reserved, finely diced fresh jalapeno pepper if you dare:)



Number of Servings: 3

Recipe submitted by SparkPeople user CCKELLY3.






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