Nutrition Articles

How to Cook Fresh Vegetables

7 Great Ways to Prepare Veggies

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Slice your vegetables into long, thin strips and pat them dry with paper towels.
Assemble a dipping station. You'll need two shallow with flat dishes, such as pie pans.
  • To the first, add 2 beaten egg whites
  • To the other, add 1 cup fine breadcrumbs, 1 tablespoon dried parsley and 1 tablespoon grated Parmesan cheese
Spritz the vegetables with cooking spray, dip in the egg whites, then the bread crumb mixture.
Place vegetables in a single layer on the baking sheet.
Bake for 20 minutes, flipping the vegetables once, until the crust is golden brown.
Serve with a dipping sauce such as salsa, hummus, pesto or tomato sauce.
Good for: green beans (no need to slice), eggplant, squash, onions, mushrooms or asparagus
 
Steam (Microwave or Stove)
How to:
Slice the vegetables.
For the microwave: Place veggies in a microwave-safe dish with a tight-fitting lid. Add 1/4 cup water, cover and cook on high for 3-5 minutes.
For stove top steaming: Place veggies in a saucepan with a tight fitting lid, using a steamer basket if you have one. Add 1/4 cup water and cover. Cook on medium-high for 5-7 minutes, until the vegetables are crisp and bright yet slightly tender.
To add flavor, add 1 bay leaf or 2 lemon slices to the cooking water.
Good for: green beans, broccoli, cauliflower, carrots, snow pea pods, zucchini and summer squash
 
Grill
How to:
Preheat an indoor or outdoor grill to medium.
Slice vegetables into 1/2 inch thick slices or strips.
Brush with reduced-fat Italian salad dressing or balsamic vinegar.
Grill for 5 minutes until the vegetables are crisp yet tender.
Good for: asparagus, eggplant, spring onions, bell peppers, zucchini, summer squash, eggplant, mushrooms
Note: Use a grill basket or skewers for small vegetables on an outdoor grill to prevent them from falling through the grates.
 
Parchment or Foil Packets
How to:
Preheat the oven to 350 degrees.
Place your chopped veggies on a sheet of aluminum foil or parchment.
Add flavor by:
  • Sprinkling with 1 tablespoon finely chopped basil, oregano or parsley
  • Layering 4 lemon slices on top veggies or
  • Adding 1 tablespoon balsamic vinegar
Fold and seal the foil or parchment around the veggies to form a packet. 
Place on a baking sheet and bake for 20 minutes until the vegetables are tender yet crisp.
Good for: sugar snap peas, green beans, broccoli, cauliflower, carrots, celery and mushrooms
 


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