Learn to make simple Mediterranean-inspired veggies with this time and health-conscious recipe from chef Sandra Lee.
prep and cook
Mediterranean vegetables may sound fancy or time-consuming, but this Sandra Lee recipe is meant to be quick and easy. The celebrity chef created a set of arthritis recipes for the program “I Can with RA in the Kitchen,” sponsored by Bristol-Myers Squibb and the Arthritis Foundation. Even if painful joints limit your time in the kitchen this recipe takes only 10 minutes to prepare. You can also vary the veggies based on your personal preferences.
To make this recipe you will need a microwave safe bowl, plastic wrap and a spoon.
Nutrition information (per serving)*: Total Fat (0.6g); Carbohydrates (11g); Sodium (88mg); Sugar (6g); Fiber (5g); Cholesterol (0mg); Protein (3g)
1 package (16 oz.) loose-pack frozen mixed vegetables (broccoli, cauliflower, carrots)
1 can (14.5 oz.) diced tomatoes with basil, garlic and oregano
1 Tbsp. capers, drained
In a microwave-safe bowl, combine frozen mixed vegetables, tomatoes and drained capers.
Cover with plastic wrap; microwave on high setting for 6 to 8 minutes, stirring halfway through cooking time.
Ingredient Tips & Benefits
- To give this arthritis recipe a new flavor, use a different package of mixed vegetables. Great mixtures include baby peas, baby carrots, snow peas and baby corn or Brussels sprouts, cauliflower and carrots. If you can't find a mixture with your favorite vegetables, try mixing and matching to create a colorful combination of your own.
- When buying packaged or canned vegetables look for varieties that have low or no sodium. A low-salt diet is not only good for your heart and overall health, corticosteroids used to treat arthritis can cause the body to hang on to excess salt.
- Tomatoes are part of the nightshade family of vegetables (even though they’re technically a fruit). If you’re worried about tomatoes causing pain and inflammation, it’s best just to try them in your recipes to see how they make you feel before you avoid them. There is no scientific research backing up these claims and tomatoes are a great source of vitamins, minerals and the antioxidant lycopene, which has been linked to lowering heart disease risk.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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