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; 1.4 g total fat; 0.1 g saturated fat; 1 mg cholesterol; 98 mg sodium. 288 mg potassium; 10.5 g carbohydrates; 2.6 g fiber; 4 g sugar; 3.4 g protein; 3594 IU vitamin a iu; 34 mg vitamin c; 42 mcg folate; 66 mg calcium; 1 mg iron; 21 mg magnesium;