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Mediterranean Vegetable Sauté

As demonstrated in the “Like an Olympian” episode of Live It – February 2018

Watch the episode here.

Related recipe: Mediterranean Baked Fish

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Ingredients

  • 1 Tbsp olive oil
  • 1 cup onion, chopped
  • 4 cups zucchini (green, yellow or both), diced
  • 1–2 cloves of garlic, minced
  • ¼ cup walnuts, chopped
  • ¼ cup jarred roasted red peppers, chopped
  • 8–10 whole Kalamata olives (or olive of choice), chopped, pits removed
  • Black pepper

Instructions

  1. Heat olive oil in a large skillet over medium heat. Add onion and cook until onion begins to turn translucent, about 2–3 minutes, stirring occasionally.  
  2. Add zucchini and minced garlic and continue cooking until zucchini is crisp-tender, 2–5 minutes, stirring occasionally.  
  3. Add chopped red peppers and olives. Continue cooking another minute or two to help flavors meld. Keep warm until ready to serve.
  4. Top with walnuts immediately before serving.

Note: Try swapping the roasted red peppers with sun dried tomatoes, olives with capers, and/or walnuts with chopped pistachios, almonds, or sunflower seeds. Yum! The possibilities are endless!

Nutrition Facts

Amount per serving
Serving size: ¼ recipe

Calories  148.1

Total Fat  10.5 g

   Saturated Fat  0.9 g

   Polyunsaturated Fat  3.9 g

   Monounsaturated Fat  3.2 g

Cholesterol  0.0 mg

Sodium  158.3 mg

Potassium  557.3 mg

Total Carbohydrate  13.2 g

Dietary Fiber  3.9 g

Sugars  5.4 g

Protein  3.0 g

Vitamin A  44.0%

Vitamin B-6  12.3%

Vitamin C  29.0%

Copper  15.1%

Folate  11.4%

Iron  5.9%

Magnesium  14.0%

Manganese  32.8%

Thiamin  7.9%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.