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Low GI Recipe: Winter Vegetable Mix

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March 1, 2013 by Johanna Burani

Winter Vegetable Mix

Leave it to the Italians to take the humdrum vegetables that everybody has been eating all winter long and ZAP! them with shout-in-your-mouth flavor.  What a combination of well groomed flavors!  Feel free to adjust the dressing seasonings to appease your personal palate.  And, if you find a little excess dressing pooling in your plate, do what the Italians do – soak up every last drop with a piece of fresh crusty Italian bread!

Low GI Recipe: Winter Vegetable Mix
Leave it to the Italians to take the humdrum vegetables that everybody has been eating all winter long and ZAP! them with shout-in-your-mouth flavor. What a combination of well groomed flavors! Feel free to adjust the dressing seasonings to appease your personal palate. And, if you find a little excess dressing pooling in your plate, do what the Italians do - soak up every last drop with a piece of fresh crusty Italian bread!
Created by:
Cuisine: Italian
Recipe type: Vegetable Side Dish
Serves: 10
Ingredients
  • 1 lb/450 g organic new potatoes (about 20 small)
  • 1 lb/450 g organic cauliflower (about 5 large florets)
  • 1 lb/450 g organic broccoli (about 4 6-inch stalks)
  • 12 kalamata olives, halved
  • 1- 2 cloves garlic, minced
  • ½ teaspoon chopped capers
  • ⅛ teaspoon anchovy paste
  • juice of 1 lemon, freshly squeezed (about ¼ cup)
  • ½ tablespoon sea salt
  • ½ cup extra virgin olive oil
Instructions
  1. Place a steamer basket in a large pot with 1-2 inches of water. Cover and bring to a boil.
  2. Scrub unpeeled potatoes, cut in half widthwise and place in steamer for 12 minutes.
  3. In the meantime, wash cauliflower and broccoli, cut into 1-inch pieces and set aside separately.
  4. When cooked, empty potatoes into a large, warmed serving bowl. Cover and set aside.
  5. Bring water back to a boil. Add cauliflower to steamer basket. Cover and cook for 7 minutes. When ready, add cauliflower to potatoes. Keep covered.
  6. Bring water back to boil. Add broccoli to steamer basket. Cover and cook for 5 minutes. When ready, add broccoli also to the serving bowl. Mix well.
  7. Gently add in olives.
  8. In a small mixing bowl whisk together remaining ingredients (capers through olive oil). Pour over the vegetables and mix thoroughly. Serve immediately.
Nutrition Information
Serving size: 1 cup Calories: 190 Fat: 13g Saturated fat: 1.5g Carbohydrates: 17g Fiber: 3g Protein: 4g Cholesterol: 0mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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