Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

October 1st 2012 Vegetable Medly Recipe

Looking for an easy October 1st 2012 vegetable medly recipe? Learn how to make October 1st 2012 vegetable medly using healthy ingredients.


Submitted by DGA51

Makes 2 servings



What I got from the garden tonight

Recipe Ingredients for October 1st 2012 vegetable medly

2 oz Broccoli
5 pods (3" long) Okra
4 oz Eggplant
1 medium (2-1/2" dia) Onions
2 clove Garlic
4 oz Peppers, Sweet, Red
150 grams All Purpose Flour
1 serving Cajun Power Cajun Seasoning
1 tbsp Olive Oil
0.25 cup Organic Chicken Broth

Recipe Directions for October 1st 2012 vegetable medly

  1. Prepare a dredge of flour and cajun power.

  2. Slice okra and eggplant very thin and coat well with flour mixture.

  3. Slice onion, dice garlic and saute in olive oil over high heat until onions begin to caramelize.

  4. Add floured okra and eggplant and stir well.

  5. Cover for a few minutes.

  6. Add sliced peppers, stir well and cover again for about 3 minutes.

  7. Remove cover and add chicken broth and stir like mad to make sure the roux-like flour doesn't stick. Add some water if needed.

  8. Toss broccoli in and turn heat down to low. Cover and allow to simmer/steam until broccoli is tender or at least a nice dark green.

  9. Serve over rice or eat plain.

Categories

Main Dish, American-Southern

Nutrition Facts
Serving Size 337.4g
Amount Per Serving
Calories
213
Calories from Fat
67
% Daily Value*
Total Fat
7.5g
12%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Sodium
135mg
6%
Potassium
548mg
16%
Total Carbohydrates
33.4g
11%
Dietary Fiber
6.4g
26%
Sugars
6.9g
Protein
6.0g
Vitamin A 42% Vitamin C 184%
Calcium 6% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
A
  Good points
  • High in dietary fiber
  • High in manganese
  • High in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement