Spring Vegetable Recipes and Tips (cont.)
Spinach, a member of the powerhouse "dark green leafy vegetable" group, is loaded with antioxidants such as beta carotene (3,375 micrograms per 2 cups of fresh chopped), vitamin C (17 milligrams) and folate (116 micrograms). Two cups of fresh chopped spinach also has a good dose of calcium (59 milligrams) and omega-3 fatty acids (100 milligrams).
Corn is just beginning to come into season now, giving us yet another reason to celebrate spring. And there's no tastier way to enjoy corn than fresh off the cob. Although corn is considered a "starchy" vegetable, each ear contributes 2 grams of fiber, 35 micrograms of folate and antioxidant phytochemicals, along with about 83 calories.
Swiss chard, a member of the beet family, is in season in spring in some areas of the country. This dark leafy green vegetable has bumpy (not flat) leaves that look like other greens, but stems that look like thin celery. Both leaves and stems of Swiss chard are edible. It comes in green or red varieties. A cup of cooked chopped Swiss chard has 4 grams of fiber, a whopping 10,000 IU of vitamin A and 6,000 micrograms of beta carotene. It also has vitamin C (32 milligrams), folate (16 micrograms) and calcium (101 milligrams).
Spring Vegetable Recipes
To help you celebrate the season, here are three spring vegetable recipes: a souffle that works for brunch, lunch or dinner; a flavorful soy-glazed chicken dish; and a quick and easy vegetable side dish.
Simple Spring Vegetable Souffle
Yield: Makes 6 servings
Nutrition Information per serving: 208 calories, 20 g protein, 12 g carbohydrate, 9 g fat, 5 g saturated fat, 2 g monounsaturated fat, 0.4 g polyunsaturated fat, 130 mg cholesterol, 2 g fiber, 510 mg sodium. Calories from fat: 38%.
Sweet Soy Glazed Chicken with Spring Veggies
Yield: Makes 4 servings
Nutritional Information per serving: 287 calories, 23 g protein, 27 g carbohydrate, 9 g fat, 2.5 g saturated fat, 74 mg cholesterol, 1.5 g fiber, 640 mg sodium. Calories from fat: 28%.
Quick Broiled Asparagus
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