Meal Prep Steamed Vegetables Recipes

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HEALTHY STEAMED VEGETABLES



Healthy Steamed Vegetables image

This is the healthiest way you can eat vegetables. When served raw, if not chewed thoroughly, vegetables can cause polyps to form on the inner tract of the colon. If boiled or canned, the vitamins are diminished. Proper steaming of your vegetables leaves the vitamins and minerals intact, while also saving your tummy lots of trouble. It's delicious, too! Multiply this recipe by the number of adult servings you need...it's that easy! :) You can use any variety of vegetables in season, or not...even frozen vegetables. One cup [cooked weight] is one serving.

Provided by Pagan

Categories     Vegetable

Time 25m

Yield 1 serving(s)

Number Of Ingredients 5

1/3 cup broccoli
2 baby carrots, sliced into rounds
1/4 cup summer squash, sliced into rounds
1/4 cup zucchini, sliced into rounds
2 ounces red bell peppers, sliced in bite-sized lengths

Steps:

  • Set up your steamer inside your pot with 1 1/2" water in the bottom of the pot and heat over medium-high heat until water is boiling.
  • Deposit vegetables with a light salting and garlic to taste; season salt may be used, to taste.
  • Replace lid and steam until vegetables are tender, but not mushy. Fork will insert easily, but will not tear veggies apart, when done.
  • Remove to a bowl and serve as is.

Nutrition Facts : Calories 41.5, Fat 0.4, SaturatedFat 0.1, Sodium 30.4, Carbohydrate 9.1, Fiber 2.9, Sugar 5, Protein 2.3

STEAMED VEGETABLES WITH SESAME-CHILE OIL



Steamed Vegetables with Sesame-Chile Oil image

Provided by Daphne Brogdon

Categories     side-dish

Time 15m

Yield 4 servings

Number Of Ingredients 11

3 carrots, peeled and cut on the bias into 1/2-inch pieces
8 spears asparagus, cut into 2-inch pieces
1/4 head cauliflower, cut into 1-inch florets
1/4 head broccoli, cut into 1-inch florets
1 tablespoon sesame-chile oil
1 teaspoon olive oil
2 cloves garlic, chopped
1/4 teaspoon red pepper flakes
Juice of 1/2 lemon
Kosher salt and freshly ground black pepper
Kosher salt and freshly ground black pepper

Steps:

  • Special equipment: a metal steamer basket
  • Fill a large pot with 2 inches of water and bring to a boil over medium heat. Arrange the carrots, asparagus, cauliflower and broccoli in a metal steamer basket; place in the pot and cover. Steam the vegetables until slightly tender but still with a little crunch, 5 to 6 minutes.
  • While the veggies are steaming, heat a small saute pan over medium heat. Add the sesame-chile oil, olive oil, garlic and pepper flakes, and cook for 1 minute.
  • Transfer the steamed vegetables to a bowl. Add the sesame-chili oil mixture and the lemon juice, and season to taste with salt and pepper. Toss to coat the vegetables evenly. Serve immediately.

STEAMED BABY VEGETABLES



Steamed Baby Vegetables image

Provided by Food Network

Categories     side-dish

Time 15m

Yield 2 servings

Number Of Ingredients 3

1 cup miniature pattypan squash, trimmed
1 cup miniature zucchini, trimmed
1 cup miniature carrots, trimmed

Steps:

  • Steam the vegetables over a small amount of salted water until tender, approximately 5 minutes.

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  • Fresh herbs – Toss whole sprigs of fresh herbs, like parsley, thyme, or dill, over the steaming vegetables, or chop up the leaves and sprinkle them over the vegetables after they’re cooked.
  • Garlic – Add sliced or chopped garlic to any vegetable, but leafy greens like kale really benefit from this extra zing. You can also sauté garlic with olive oil and toss it with vegetables after they’re steamed.
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  • Lemon – Add a few slices of lemon or lemon zest to vegetables, like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water.
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  • Fish sauce or soy sauce – Add a couple tablespoons of fish sauce or soy sauce directly to the steaming water.
  • Vinegar – Toss sweet vegetables, like sweet potatoes or carrots, with a splash of balsamic, red wine, or other vinegar before steaming to play off their natural sweetness.


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