Recipe: Seasoned Steamed Vegetables
This recipe comes to you from Chef Beth of Caregivers Kitchen. You can see a video of how to prepare this dish in the course: Mealtime with Alzheimer's & Dementia. (If you are interested in this course and it's not in your course list, please ask your supervisor to assign it to you.)
Seasoned Steamed Vegetables: Serves 6 (Each 1/2 cup serving has 50 calories, 90 mg of sodium and is a 0 carb choice.)
Seasoned, frozen vegetables are convenient, but many brands contain high amounts of sodium. This recipe uses a frozen vegetable blend and salt free seasoning to make delicious, low-sodium steamed vegetables. Use any frozen vegetable blend or salt free seasoning for variety.
Essential Equipment
- casserole dish with lid - safe for microwave use
- microwave safe bowl or measuring cup
- measuring spoons
- spoon
Ingredients
- 16 oz. frozen vegetable blend (broccoli, cauliflower and carrot)
- 2 Tbsp. water
Sauce
- 2 Tbsp. water
- 2 Tbsp. stick margarine (trans fat free)
- ½ tsp.corn starch
- ¾ tsp. salt free seasoning blend, any flavor
1. Place frozen vegetables and 2 Tbsp. of water into a microwave safe bowl with lid. Cook on high power for 2-3 minutes. Stir and microwave for another 2-3 minutes or desired tenderness.
2. Combine margarine, water, seasoning and corn starch in a separate microwave safe bowl.
3. Heat on high for 1-2 minutes and stir until sauce thickens. Pour over hot vegetables and serve right away.
Stove top preparation: In a medium saucepan, cook the vegetables in water until tender. Drain and place in a serving bowl. Cook the sauce ingredients in the same pan until thickened. Add the vegetables back and stir to coat with sauce.