Wednesday, April 17, 2013

A Clean Way to Saute' !






clean eating vegetables saute



Eating a lot of vegetables is crucial to any healthy lifestyle, and with the right seasonings can taste amazing. 

Spring is a time for thinking green, and slimming down from the winter months, and what better way than to gather your favorite veggies in the produce section and cook them up into a delicious side dish. 

This post will seem ridiculously simple to many of you out there, but I wanted to write it simply because no one had ever told me how to cook vegetables on the stove top (which is fast and easy) without having to use tons of cooking oils - and still have it taste good. While I have no problem with using coconut or olive oils in my cooking, sometimes I want a lighter meal with good flavor. 

To cook, or saute, veggies on the stove top without adding extra oils, all you need is your favorite brand of reduced sodium, fat free chicken broth. Beef broth works just as well, for the red meat lovers out there ;) The added chicken or beef broth makes the vegetables taste great- it's much more heartier in flavor. 

Using about 1/4 to 1/2 cup of chicken broth (vegetable broth can work, too if you're vegetarian or vegan), along with 1-2 tablespoons of minced garlic and 1/2 medium yellow onion. Cook on medium-low setting until garlic and onion is translucent. 



Then, add in your favorite vegetables. If you wish to use less chicken or vegetable broth, simply substitute with 1/4 cup of water. 

Since it's spring time and the produce shelves are getting stocked with leafy greens and squashes, I have been using lots of spinach and kale as a base in my mixes, topped with yellow squash and zucchini cut into coins, and sliced mushrooms. Brussel sprouts or broccoli are also some of my favorites. Use your favorite vegetables- and experiment often- don't be afraid to try a new vegetable! 

Sometimes, if I want a heartier meal, I will add in cubed sweet potato chunks, as well.

I let them simmer, covered and on Low, for about 7-10 minutes to get the full taste of the broth saturated in my meal. 




Serve alone, with dried cranberries and unsalted nuts on top, or serve as a side dish to a lean source of protein. Pictured above is a new favorite recipe, clean chicken tenders made with almond flour. 

Don't forget to sprinkle on your favorite seasonings - pepper and garlic are some of my go-to's for bringing out delicious flavor with a simple meal.




So, tell me: How do you like to cook your veggies? 


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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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