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Steamed Vegetable Medley
This recipe is a great way to enjoy a variety of vegetables and, at the same time, add a wide array of health-promoting nutrients to your Healthiest Way of Eating.
Steamed Vegetable Medley Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add onions, cover, and steam for 3 minutes. Add kale and carrots and cook for 2 minutes, Add zucchini and steam for another 3 minutes.
  3. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients.

    If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions.

Serves 2

It helps to toss the steamer basket up and down with the cooked vegetables to drain out excess water. This will keep the flavor from being diluted. Make sure you don't overcook the zucchini, as it also will dilute the flavor if overcooked. It will start to look a little translucent when it overcooks.

Nutritional Profile

Steamed Vegetable Medley
1.00 serving
(228.63 grams)
Calories: 72

NutrientDRI/DV

 vitamin A208%

 vitamin K102%




 folate24%

 fiber20%



 biotin17%



 copper13%









Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Vegetable Medley is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Steamed Vegetable Medley
1.00 serving
228.63 grams
Calories: 72

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1875.70 mcg RAE20852.0excellent
vitamin K91.55 mcg10225.4excellent
vitamin C31.89 mg4310.6excellent
molybdenum15.53 mcg358.6excellent
chromium8.91 mcg256.4very good
folate94.62 mcg245.9very good
fiber5.00 g205.0very good
manganese0.37 mg194.6very good
vitamin B60.30 mg184.4very good
biotin5.09 mcg174.2very good
potassium524.82 mg153.7very good
copper0.12 mg133.3good
vitamin B10.15 mg133.1good
phosphorus72.97 mg102.6good
calcium93.17 mg92.3good
vitamin B20.12 mg92.3good
vitamin E1.25 mg (ATE)82.1good
magnesium33.27 mg82.1good
vitamin B31.20 mg81.9good
pantothenic acid0.35 mg71.7good
protein3.06 g61.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Steamed Vegetable Medley

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