- 4 cups water
- 1 cup broccoli florets
- 1 cup baby carrots
- 1 cup sliced yellow squash
- 4 ounces Greek-style yogurt (made from 2% milk)
- 1 tablespoon chopped fresh chives
- 1 teaspoon lemon juice
- 1/2 teaspoon grated lemon peel
- 1/4 teaspoon black pepper
- Dash of salt
Bring 4 cups of water to a boil over medium heat in a 1-quart saucepan. While water is heating, chop broccoli into bite-size pieces. Add broccoli, carrots, and squash to the boiling water and cook for 5 minutes; vegetables should still be firm. Drain immediately and rinse under cold water. Drain again and pat dry with a paper towel. Place cooled vegetables in a small mixing bowl and add yogurt, chives, lemon juice, lemon peel, black pepper, and salt. Gently stir to combine. Chill for 1 hour before serving.
Yield: 4 servings. Serving size: 1/2 cup each.
Nutrition Facts Per Serving:
Calories: 53, Carbohydrates: 7 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 2 mg, Sodium: 78 mg, Fiber: 2 g
Exchanges per serving: 2 vegetable. Carbohydrate choices: 1/2.
Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.