Diabetes Forecast

By the Plate: Green Veggie Medley

Celebrate the colorful fresh veggies now in season at your grocery store and farmers market. For a substantial veggie dish, I like to combine starchy peas with nonstarchy asparagus and zucchini.


Per Serving

Green Veggie Medley

Makes: 8 servings
Serving Size: 1/2 cup
Calories 60
Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 2 g
Sugars 3 g
Cholesterol 0 mg
Sodium 145 mg
Potassium 235 mg
Protein 2 g
Phosphorus 45 mg
Choices: Vegetable 1, Fat 1

Recipe by Robyn Webb, MS, LN; photograph by Kyle Dreier; styling by Whitney Kemp

Green Veggie Medley

  • Makes: 8 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 25 minutes


2 Tbsp. olive oil, divided
6 scallions, chopped
1 cup fresh peas or frozen peas, thawed
1/2 lb. fresh asparagus, trimmed and cut diagonally into 2-inch lengths
3 med. tomatoes, seeded and diced
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 small zucchini, unpeeled, halved lengthwise and sliced into half-moons
2/3 cup water


  1. In a large skillet, heat 1 Tbsp. of the oil over medium heat. Add the scallions and sauté for 1 to 2 minutes, until they are glistening. Add the peas and asparagus, and cook for 3 minutes. Add the tomatoes and cook for 2 minutes. Add the salt and pepper, and cook for 1 minute.
  2. Add the zucchini and water. Reduce the heat to low and cook, uncovered, stirring occasionally, for 15 to 18 minutes, just until the vegetables are tender. Drizzle the remaining 1 Tbsp. of olive oil on the vegetables to serve.

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Additional Foods in This Meal

Sweet Potato

1/2 cup mashed sweet potato

  • Per Serving
  • Calories: 105
  • Carbohydrate: 24g
  • Choices: Starch 1.5


3 oz. pan-seared chicken

  • Per Serving
  • Calories: 135
  • Choices: Lean Meat 3


3/4 cup mixed tropical fruit, such as pineapple and mango

  • Per Serving
  • Calories: 60
  • Carbohydrate: 16g
  • Choices: Fruit 1

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