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Lemon and Fennel Marinated Vegetables


Lemon and Fennel Marinated Vegetables

Lemon and Fennel Marinated Vegetables

Although most vegetables lose vitamins and other healthy nutrients during cooking, carrots are an exception. Cooking breaks down the cell walls of carrots, releasing far more beta-carotene than from raw carrots. Beta-carotene is an antioxidant that may help prevent cancer and other diseases.

Yield

Makes 4 servings

Ingredients

1 cup water
2 medium carrots, cut diagonally into 1/2-inch-thick slices
1 cup small whole fresh mushrooms
1 small red or green bell pepper, cored, seeded and cut into 3/4-inch pieces
3 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon sugar
1 clove garlic, minced
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon dried basil
1/4 teaspoon black pepper

Preparation

  1. Bring water to a boil in small saucepan over high heat. Add carrots; return to a boil. Reduce heat to medium-low. Cover and simmer about 5 minutes or until carrots are crisp-tender. Drain and cool.
  2. Place carrots, mushrooms and bell pepper in large resealable food storage bag. Combine lemon juice, oil, sugar, garlic, fennel seeds, basil and black pepper in small bowl. Pour over vegetables. Close bag securely; turn to coat. Marinate in refrigerator 8 to 24 hours, turning occasionally.
  3. Drain vegetables; discard marinade. Place vegetables in serving dish.

Nutritional Information

Fiber 2 g
Carbohydrate 9 g
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 24 %
Calories 47
Protein 1 g
Sodium 15 mg

Dietary Exchange

Vegetable 2

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