Whole-grain breadcrumbs combined with almonds give this veggie-packed side a crispy topping. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Place bread in a blender or small food processor; blend or process to make coarse crumbs. In a small bowl, combine breadcrumbs and almonds; coat with cooking spray. Toss mixture; coat again with cooking spray. Coat a large nonstick skillet with cooking spray; preheat over medium heat for 2 minutes. Add crumb mixture; cook for about 5 minutes or until the nuts are toasted, stirring frequently. Remove from the pan; set aside.

  • In a Dutch oven, bring a large amount of water to boiling. Add carrots; cook for 3 minutes. Add broccoli and cauliflower; cook for 3 to 5 minutes more or just until vegetables are tender. Drain well. Set aside.

  • Coat the large nonstick skillet with cooking spray again; preheat over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally. Stir in garlic, salt and pepper. In a small bowl, whisk together milk and our until smooth. Add to the onion mixture. Cook and stir until thickened and bubbly. Stir in wine (or milk) and vegetables; heat through.

  • Serve the vegetables sprinkled with the toasted crumb mixture.

Nutrition Facts

65 calories; total fat 1.4g 2% DV; saturated fat 0.1g; cholesterol 1mg; sodium 98mg 4% DV; potassium 288mg 8% DV; carbohydrates 10.5g 3% DV; fiber 2.6g 11% DV; sugar 4g; protein 3.4g 7% DV; exchange other carbs 1; vitamin a iu 3594IU; vitamin c 34mg; folate 42mcg; calcium 66mg; iron 1mg; magnesium 21mg.