Sauteed Vegetable Salad

Sauteed Vegetable Salad

This dish is great as a side with steak, chicken and fish. Sauteing is an easy way to prepare and serve vegetables and is more interesting than steaming.

CAL P/SERVE
111
kJ P/SERVE
463
FAT P/SERVE
7.5g
CARBS P/SERVE
5.7g
PROTEIN P/SERVE
2.7g
SUGAR P/SERVE
5.3g
SODIUM P/SERVE
111g
FAT
%
3.7%
ENERGY RDI%
5.3%

You can even make this for a BBQ as it still tastes great when cooled but not cold. You can add some spinach at the last minute, even some asparagus. This recipe is low sodium, low saturated fat, low sugar and low carb.

Ingredients

  • 1 large zucchini
  • 1/2 red capsicum
  • 10 cherry tomatoes, halved
  • 1 shallot, sliced
  • 1 clove garlic, sliced
  • Sprinkle oregano and rosemary
  • Salt and pepper
  • 1 tbsp. olive oil
  • 1/4 cup chicken or vegetable stock

Method

  1. Cut your zucchini, capsicum into large chunks, halve your cherry tomatoes.
  2. In a medium to large frypan, heat olive oil and sauté shallot and capsicum for 2 minutes.
  3. Add zucchini; ensure heat is on medium to high.  Cook for a couple of minutes then add the cherry tomatoes.  Season with herbs and salt/pepper.
  4. Now add the garlic, stir frying for 1 minute then add stock and simmer until zucchini has cooked but not to mush, still nice and firm.
  5. Serve immediately.

Nutrition Table

Servings: 2 Serving size:200g
Average Serve Average 100g
Energy 463 kJ 232 kJ
  111 Cal 55 Cal
Protein 2.7 g 1.3 g
Fat, total 7.5 g 3.8 g
- Saturated 1.2 g 0.6 g
Carbohydrate 5.7 g 2.8 g
- Sugars 5.3 g 2.6 g
Sodium 111 mg 55 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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