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Med Side Dish: Broccoli, Tomato, Mushroom Medley

 

Easily one of the best vegetable medleys ever – broccoli, tomato, mushroom and garlic is quick, convenient, versatile and delicious! With easy to find ingredients, this mix makes a great pairing with fish, poultry, eggs, beans, and more. Add more tomatoes to make a delicious sauce to serve over your favorite whole grain.

broccoli tomato

Broccoli, Tomato, Mushroom Medley

Recipe Information:

  • Serves 4
  • Serving Size: ¼ medley (about 1½ cups)
  • Prep Time: 10 minutes
  • Cook Time: 15-20 minutes
  • Total Time: 25-30 minutes

 

Ingredients:

  • 1 tablespoon olive oil or canola oil
  • 3-4 cloves garlic, diced
  • 1 medium broccoli crown, chopped (about 2 cups chopped broccoli)
  • 8-10 cremini or white button mushrooms, sliced (about 2 cups sliced mushrooms)
  • 2-3 medium tomatoes, chopped (about 2 cups chopped tomatoes)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon dried oregano (can substitute with 1 teaspoon fresh oregano if desired)

 

Directions:

  1. Heat a large skillet over medium-high heat and add 1 tablespoon olive oil.
  2. Add minced garlic and sauté for 2 minutes.
  3. Add broccoli and half of seasonings (salt, pepper, oregano) and sauté for an additional 5 minutes.
  4. Add mushrooms, tomatoes and the other half of seasonings (salt, pepper, oregano) and sauté for an additional 2 minutes.
  5. Cover and cook for an additional 5-10 minutes or until the vegetables reach the desired level of doneness. Add additional salt, pepper and/or oregano to taste before serving.

 

Nutrition Information per Serving:

  • Serving size – ¼ medley (about 1½ cups)
  • Vegetable – 1½ cups
  • Fruit – 0 cups
  • Calories – 72 calories
  • Carbohydrates – 8 grams
  • Fiber – 3 grams
  • Protein – 3 grams
  • Fat – 4 grams
  • Sodium – 167 mg

 

You might also enjoy:

Med Breakfast: One-Eyed Jacks

Simple and Healthy Stovetop Popcorn

7 Steps to Follow the Mediterranean Diet

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