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Veggies by Oz Recipe

Looking for an easy veggies by oz recipe? Learn how to make veggies by oz using healthy ingredients.


Submitted by jdee55

Makes 4 servings



Measure veggies on scale. Coursley chop all veggies, except onion and red pepper. Thinnly slice onion and julianne red pepper. FENNEL Spice Rub does not add calories - just wonderful taste if you like Fennel. I purchase my Fennel Spice Rub online through Napa Style, Inc., St. Helena, Ca. I even like this dish cold, but be aware, once cauliflower is cooked and refrigerated, it can omit a smell/gas. This smell does not affect its flavor nor does it mean it is spoiled. This dish can be refrigerated for a few days.

Recipe Ingredients for veggies by oz

11 oz brocolli
11 oz cauliflower
7 1/2 oz carrots
4 oz zuccini
4 oz squash
4 oz celery
4 oz yellow onion
4 1/2 oz red pepper
8 1/2 oz artichoke hearts
2 tbs olive oil
1 cup chicken broth
1 pepper

Recipe Directions for veggies by oz

  1. blanch first six ingredients.

  2. Saute oinions, red peppers and artichoke hearts in olive oil. Add blanched veggies and chicken broth. Optional: Add FENNEL SPICE RUB (which is not in the nutrition data base so could not be listed under ingredients). Simmer to incorporate all flavors. Serve hot

Categories

Main Dish

Nutrition Facts
Serving Size 481.4g
Amount Per Serving
Calories
201
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
543mg
23%
Potassium
1241mg
35%
Total Carbohydrates
28.7g
10%
Dietary Fiber
11.5g
46%
Sugars
10.3g
Protein
8.6g
Vitamin A 227% Vitamin C 251%
Calcium 12% Iron 13%
* 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
96% confidence
A
  Good points
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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