Red, Yellow and/or Orange Sweet Peppers, Zucchini and Yellow Squash(choose the smaller ones), Tomatoes, Green Beans(whole with the ends snapped off)

Mushrooms, while not a vegetable, are also wonderful.

This is what you do:

Wash veggies and pat dry with paper towel or shake most of excess water from them.  Seed and devein the peppers and cut into bite size chunks (not too small, as you want them to retain some of their crispness).  Remove ends of the squash and then slice into 1/8 to 1/4 inch slices (also depending on how crisp you want the finished product).  Snap the ends from the green beans.  If you are using mushrooms, slice lengthwise for prettiest presentation, 1/4 inch slices.  Cube the tomatoes.  Off season, Roma tomatoes are generally the ones I use and I cut in large chunks, at least 1 inch square.

Spray a large skillet, which has a tight fitting lid, with Pam, (I use butter flavor most often) and coat it generously.  Set heat at medium and pre-heat for a couple of minutes.  Add the veggies, put in a small amount of water or broth (2 or 3 TBSP.) and put on the lid.  In five minutes, take a spatula or large cooking spoon and turn vegetables, replace lid.  Continue to steam for a few minutes more.  For best taste and texture, you want to have them done crisp-tender.  It will depend a little bit on how large the pieces are and the types of vegetables used. 

These are wonderful, just as is but for variety you may add any of the following: 

Seasoning to taste, such as:  McCormick Salt-free It's a Dilly Blend ** McCormick Salt free All Purpose Seasoning ** Schilling Lemon & Pepper Seasoning Salt (if you aren't avoiding salt) ** Mrs. Dash Extra Spicy salt free ** The Pampered Chef Italian Seasoning Mix.  There are many, many of these to choose from on the spice shelf at your local supermarket.  Each one will change the taste so try different ones each time or use your favorite.

In place of the water or broth, I often use a 15 - 18 oz. can of whole peeled tomatoes, undrained. Any good brand will do.  When veggies are done, use the spatula or spoon to cut the canned tomatoes into halves or quarters.

Since most of the vegetables are "Free Foods" you will have a VERY LOW CALORIE COUNT, EXCELLENT NUTRITION AND GREAT FIBER, no matter how large a serving you have.  I can just about make a whole meal from this.  Add a slice or two of bread (dip in the juices instead of buttering) and have a three oz. chicken breast for the protein and you have a filling and delicious meal.

Quick Guide to Recipes

Toasted Ham and Cheese - Decadent Dog - Taco Soup - Fast Soft Tacos - Potato Salad - Coleslaw - Fluffy Fruit - Waldorf Salad - Bread Pudding -
- Chicken Breast Picante  -  Chicken Fingers -   Vegetables -