Vegetable Medley

Vegetable Medley

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Zucchini and mushrooms are a perfect complement in this easy-to-prepare dish. It’s important not to overcook the zucchini, which easily becomes mushy. Serves 4.

Try this with: Orange and Spice Roasted Pork Tenderloin

Ingredients

  • 2 teaspoons olive oil
  • 1 large onion, chopped
  • 2 cups sliced mushrooms
  • 2 cloves garlic, sliced
  • 3 medium zucchini, diced
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons balsamic vinegar

Directions

  1. Heat olive oil in a large nonstick skillet. Sauté onions and garlic until golden. Add mushrooms and cook over medium-high heat, stirring frequently, until mushrooms begin to brown.
  2. Add zucchini, soy sauce, balsamic vinegar, and 2 tablespoons water. Stir to combine.
  3. Cover skillet, reduce heat to low, and cook for 8-10 minutes, stirring occasionally, until zucchini is tender.

Per serving: 99 calories, 3 gm protein, 6 gm carbohydrate, 8 gm fat, 1 gm sat fat, 5 gm mono fat, 0 mg cholesterol, 1 gm fiber, 152 mg sodium

THE SEASONED COOK Balsamic vinegar is aged vinegar made from sweet grapes. Although it can be very expensive, it’s not necessary or even wise to use the expensive bottles for cooking. Do look for a bottle that says “Made in Modena.” Modena, Italy, is the home of authentic balsamic vinegar.

Nutrition Goldmine: The mushrooms in this dish are a great source of potassium.

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