Easy Vegetables

Spanish PDF: 
Serving Size: 
1/2 cup

Use any combination of the following raw vegetables:

  • potato
  • onion
  • carrot
  • zucchini
  • cabbage
  • garlic
  • eggplant
  • sweet peppers
  • tomato
  • broccoli
  • cauliflower
  1. Wash and trim vegetables.
  2. Cut into chunks or cubes. Approximately 2 cups of vegetables will make 4  1/2-cup servings.
  3. To microwave: Place vegetables in a microwave-safe container. Cover with wax paper or plastic wrap, leaving one corner open for a vent. Microwave on high for 5 minutes. Stir. Microwave 3-4 minutes longer, if needed, to desired tenderness.
    1. To stir-fry: Heat 2 Tablespoons oil or water in skillet or wok. Turn heat on high and add veggies. Stir constantly until vegetables are tender.
    2. To bake: Spread raw veggies out on a greased cookie sheet. Sprinkle with Italian seasoning. Bake uncovered for 20-30 minutes at 350° F, or until tender.
    3. To steam: Place veggies in saucepan or steamer and cook in small amount of water to desired tenderness.
  4. Season as desired: salt, pepper, Parmesan cheese, margarine, garlic powder.
  5. After veggies are cooked, lay 2 slices of processed cheese (or sprinkle 1/3 cup shredded cheese) over veggies.
  • The amount of time needed to cook vegetables will depend on the quantity of vegetables used, the type of vegetables used, and the size the vegetables are cut into.
  • Adjust the quantity of vegetables according to the number of servings needed, about 1/2 cup of vegetables per person.
  • Veggies taste best if not overcooked.


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