VEGETABLE MEDLEY
5 Quart / 4.7 Liter Liquid Core® Cooker and Cover
Ingredients:
- 1 teaspoon vegetable oil
- 4 cloves garlic, minced
- 1 tablespoon ginger, minced
- 3 medium carrots, cut into 1 inch pieces
- 2 medium potatoes, cubed (about 2 cups)
- 1 medium yam, cubed (about 1 cup)
- 1 medium turnip, cubed (about 1 cup)
- 1 cup scallions, sliced
- 1 – 12 ounce package extra firm tofu, cubed (optional)
- 1 tablespoon honey
- 1 bunch collard greens or fresh spinach (about 4 cups)
- 2 tablespoons apple cider vinegar
- 1 teaspoon seasoned salt or herb salt substitute
- ½ teaspoon pepper
Preparation:
- Preheat 5 Quart / 4.7 Liter Liquid Core Cooker with 1 teaspoon
vegetable oil, uncovered, at 300ºF / 150ºC.
- Sauté minced garlic and minced ginger until lightly
browned.
- Add remaining ingredients, except collard greens/spinach and
optional tofu. Cover and reduce heat to simmer for 45 minutes
or until vegetables are tender.
- Add collard greens or fresh spinach and optional tofu. Stir,
cover and simmer 5 to 7 minutes for spinach or 10 to 15 minutes
for collard greens. Season to taste.
Serves 8
| Nutrition Analysis per Serving: |
Food Exchange per Serving: |
| Calories |
121 |
Bread/Starch |
1 |
| Protein |
5 g |
Other Carbs/Sugar |
< 1 |
| Carbohydrates |
23 g |
Very Lean Meat/Protein |
< 1 |
| Dietary Fiber |
3 g |
Lean Meat |
-- |
| Sugar |
9 g |
Fruit |
-- |
| Fat |
2 g |
Vegetables |
1 |
| % Calories from Fat |
11% |
Milk - Skim |
-- |
|
|
Fat |
< 1 |
|