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Maine Medical Center - Sauteed Vegetables Greek Style
Heart Healthy Recipes

Sauteed Vegetables Greek Style

A popular method of preparing green vegetables in Greece is to first saute them in olive oil with herbs, and then steam them with a little water until tender. In Greece the steaming time traditionally would be 15 to 20 minutes, as most Greeks like their vegetables well cooked. If you prefer your vegetables al dente, steam until just barely fork tender.

  • 6 to 8 small zucchini, or 4 small artichokes and juice of 1 lemon, or 2 pounds ( 1 kg) green beans
  • 2 tablespoons (30 ml) extra virgin olive oil
  • 6 to 8 green onions, chopped
  • 2 tablespoons (30 ml) chopped fresh parsley
  • 1 garlic clove, minced
  • Salt and pepper
  • Pinch dried oregano

Prepare vegetables in following manner: wash and dry zucchini, cut off ends, but do not slice. Break off several outer layers or artichoke leaves, cut 1 inch (3 cm) off tops, scoop out thistles, rub with lemon and parboil with juice of 1 lemon and parboil with juice of 1 lemon until barely tender. Trim ends off green beans, but leave beans whole; parboil until barely tender.

Heat olive oil in a skillet, add vegetable of choice, sprinkle with herbs and seasonings and saute until vegetables are lightly browned. Lower heat, add about 3 tablespoons (45 ml) water to skillet, cover and steam until vegetables are tender. To serve, pour pan juices over vegetables and sprinkle with additional chopped fresh parsley. Yield 6 servings.

Nutritional Information Per Serving:

Calories 150
Fat 6 g
Protein 5 g
Carbohydrate 21 g
Sodium negligible unless salt is added.
(If ¼ tsp salt is added this would provide 83 mg. per serving.)



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