Kuch Khaas Hai...

Scrumptious squash, carrots, red pepper, and broccoli combine to create a festival of colors in this mustard-seasoned medley.


Ingredients

* 3 tablespoons reduced-sodium chicken broth
* 1 tablespoon Dijon-style mustard
* 1 tablespoon olive oil
* 2 teaspoons white wine vinegar
* Nonstick spray coating
* 1 1/2 cups sliced yellow summer squash
* 1 cup packaged, peeled baby carrots
* 1 cup chopped red sweet pepper
* 3 cups broccoli flowerets
* 2 tablespoons snipped parsley

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.

4. 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:

5. Nonstick spray coating (1-second spray), less than 1g fat, 7 calories

6. Butter/margarine (1 teaspoon), 4g fat, 35 calories

7. Oil (1 teaspoon), 5 g fat, 41 calories


Nutrition Facts

* Servings Per Recipe six 3/4-cup servings
* Calories 56,
* Total Fat (g) 3,
* Saturated Fat (g) 0,
* Cholesterol (mg) 0,
* Sodium (mg) 114,
* Carbohydrate (g) 7,
* Fiber (g) 3,
* Protein (g) 2,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 99,
* Calcium (DV%) 3,
* Iron (DV%) 5,
* Vegetables (d.e.) 1,
* Fat (d.e.) .5,
* Percent Daily Values are based on a 2,000 calorie diet

Posted in Drinks / Starters