NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Sat Fat
| Heart Healthy
| Healthy Weight
Broccoli's impressive nutritional profile (think folate, vitamins C and A, fiber, phytochemicals) puts it high on the list of foods to eat more of, an inviting task when you toss it with crunchy pine nuts, soft, sweet onions and tangy balsamic vinegar.
Makes 4 servings, 3/4 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
3 tablespoons pine nuts or chopped slivered almonds
2 teaspoons extra-virgin olive oil
1 cup chopped onion (about 1 medium)
1/4 teaspoon salt, or to taste
4 cups broccoli florets
2 teaspoons balsamic vinegar
Freshly ground pepper to taste
1. Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
2. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.
3. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately.
NUTRITION INFORMATION: Per serving: Per serving: 102 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 9 g carbohydrate; 3 g protein; 3 g fiber; 166 mg sodium; 328 mg potassium.
Nutrition bonus: Vitamin C (110% daily value), Vitamin A (45% dv), Folate (16% dv).
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 1 fat
RELATED RECIPES:
Cauliflower with Gruyere Sauce
| Roasted Florets
| Light Cheese Sauce
| Roasted Broccoli with Lemon
| Curried Cabbage
|
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