Diabetic Cooking

Mixed Vegetables with Light Citrus Sauce

Preparation time: 10 minutes. Cooking time: 12 minutes.


  • 2 cups fresh vegetables, cut into small pieces
  • 4 cups water
  • 2 tablespoons light margarine
  • 1 tablespoon unsweetened orange juice
  • 1 teaspoon lemon zest


Choose a mix of two or more fresh vegetables such as carrots, green beans, cauliflower, peas, red pepper, broccoli, and asparagus (or use plain frozen mixed vegetables, if desired). Bring 4 cups of water to a boil in a small saucepan over medium-high heat. Add vegetables and cook to desired tenderness (about 2–3 minutes for firm vegetables). In a small saucepan, melt light margarine, add orange juice and lemon zest, and remove from heat. Drain vegetables and place in serving dish. Drizzle sauce over vegetables, mix, and serve.

Yield: 4 servings.

Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 78 calories, Carbohydrates: 12 g, Protein: 3 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 213 mg, Fiber: 4 g

Exchanges per serving: 2 vegetables. Carbohydrate choices: 1.