Whole-grain breadcrumbs combined with almonds give this veggie-packed side a crispy topping.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

25 mins
40 mins
Nutrition Profile:


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; protein 3.4g 7% DV; carbohydrates 10.5g 3% DV; dietary fiber 2.6g 11% DV; sugars 3.9g; fat 1.4g 2% DV; saturated fat 0.1g 1% DV; cholesterol 0.5mg; vitamin a iu 3594.3IU 72% DV; vitamin c 34mg 57% DV; folate 42.5mcg 11% DV; calcium 66.1mg 7% DV; iron 0.7mg 4% DV; magnesium 21.4mg 8% DV; potassium 287.6mg 8% DV; sodium 97.9mg 4% DV.