• 20 DEC 18
    • 0

    Vegetable Medley

    Vegetable MedleyFor those of you fortunate enough to have fresh summer squash growing in your backyard this summer, or can visit a farmer’s market, you will love this recipe.  A friend made this for us, and I knew this would be a recipe to share with patients.  The medley makes a great dish alongside a lean protein serving, for a picnic, or poolside party.  This dish can be enjoyed on any of the Key Diets (count as a fat serving in addition to your vegetable carbohydrates).

    Ingredients:

    • 1/2 cup black or Greek olives, diced
    • 1/2 cup green olives, diced
    • 1/2 cup celery, diced
    • 1 cup carrots, peeled and diced
    • 1 cup English cucumber, peeled and diced
    • 1 cup zucchini, unpeeled and diced
    • 1 cup yellow squash, unpeeled and diced
    • 2 T.  each chopped parsley and chives
    • 2 T. lemon juice or more
    • 1 T. lemon peel or more
    • 4 T. extra virgin olive oil
    • 1 T. Napa Valley Meritage Herb rub (or other seasoning of your choice)
    • Salt & Pepper to taste

     

    Instructions:

    1. For the dressing, mix together lemon juice, lemon peel, olive oil and seasoning.  Set aside.
    2. In a serving bowl, combine the vegetable ingredients together.
    3. Add the dressing and toss.
    4. Keep refrigerated until ready to serve.  This dish will keep for about a week.

     

    Variations:  For a quick, individual meal, add one 4.5 oz chicken breast, diced, with one cup of the vegetable medley.  Add halved cherry tomatoes to the dish.

    Nutritional Value:  Each one-cup serving contains approximately 100 calories, 1 gram of protein, 9 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber.

    Download at Vegetable Medley

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