Mixed Vegetables not only are a healthy benefit to any diet, colorful peppers, zucchini, squash, snow peas, mushrooms and seasoned with garlic, soy sauce, Worcestershire and your favorite herbs taste delicious.

mixed vegetablesPrep Time: 15 min
Cook Time: 20 min
Ready In: 35 min

Servings: 4

2 medium Green Bell Peppers
2 medium Red Bell Peppers
1 medium Yellow Bell Pepper
1 medium Anaheim Chili Pepper or Banana Pepper
1 medium Zucchini
1 medium Yellow Squash
2 oz Snow Peas
1 container Mushrooms (8 oz)
2 tbsp Garlic, chopped or minced
2 tbsp Soy Sauce
2 tbsp Worcestershire Sauce
¼ cup Olive Oil

Slice peppers, zucchini, squash, snow peas and mushrooms into 1-1/2 inch pieces. Add oil wok and heat to medium. Add vegetable to wok being careful not to splash hot oil. Mix vegetables with oil until all pieces are coated. Add garlic, herbs, soy sauce, and Worcestershire sauce and stir every two minutes.
Add a pinch of your favorite herbs (cilantro, thyme, oregano, tarragon, rosemary, basil, marjoram, sage)
Serve with you favorite main dish.

Tips & Notes
Diets rich in fruits and non-starchy vegetables help control blood sugar levels for people suffering with diabetes. They also may reduce the risk of some types of cancer and other chronic diseases. Vegetables provide essential vitamins and minerals, fiber and other substances that are important for good health.
Starchy vegetables like potatoes, corn and peas contain more carbohydrates, so diabetics need to limit their consumption.
For good health, try to eat at least 3 to 5 servings of vegetables a day. This is a minimum and more is better. A serving of vegetables is ½ cup of cooked vegetables or vegetable juice or 1 cup of raw vegetables.
Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw. Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables.
Common non-starchy vegetables include Amaranth or Chinese spinach,
Artichoke, Artichoke hearts, Asparagus, Baby corn, Bamboo shoots, Beans (green, wax, Italian), Bean sprouts, Beets, Broccoli, Brussels sprouts, Cabbage (green, bok choy, Chinese), Carrots, Cauliflower, Celery, Chayote, Coleslaw (packaged, no dressing), Cucumber, Daikon, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Jicama, Kohlrabi, Leeks, Mushrooms, Okra, Onions, Pea pods, Peppers, Radishes, Rutabaga,
Salad greens such as chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress), Sprouts, Squash (cushaw, summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Tomato,
Turnips, Water chestnuts and Yard-long beans.

Nutritional Information Per Serving
Calories: 135
Total Fat: 9g
Cholesterol: 0mg
Sodium: 400mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Protein: 3g

Source: DiabetesCare.net

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