Broccoli with Caramelized Onions & Pine Nuts - 9g Carbs, 3g Fiber
From Eating Well Magazine
Yield: 4 servings, 3/4 cup each
Active Time: 15 minutes
Total Time: 25 minutes
Ease of preparation: Easy
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.
3 Tbsp pine nuts or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup chopped onion (about 1 medium)
1/4 tsp salt, or to taste
4 cups broccoli florets
2 tsp 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.
Per serving: Per serving:
102 Calories, 7g Fat (1g Sat, 3g Mono), 0mg Cholesterol, 9g Carbs,
3g Protein, 3g Fiber, 166mg Sodium, 328mg Potassium
Nutrition bonus:
69 mg vitamin c (110% dv), 45% dv vitamin a, 62 mcg folate (16% dv)
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 1 fat