Broccolini with Herbed Cream Sauce and Pine Nuts

Broccolini with Herbed Cream Sauce and Pine Nuts

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From: Diabetic Living Magazine

If you can't find broccolini (or don't care for its slightly bitter taste), substitute broccoli for it instead in this creamy, herby recipe.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 pound broccolini (see Tip)
  • 1 medium red bell pepper, cut into ½-inch-wide strips
  • 1 tablespoon pine nuts
  • Nonstick cooking spray
  • 1 large clove garlic, minced
  • 4 ounces light semi-soft cheese with garlic and fine herbs or light tub-style cream cheese
  • 2 tablespoons nonfat milk
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper
  • 2 tablespoons snipped fresh oregano

Preparation

  • Prep

  • Ready In

  1. In a large skillet, cook broccolini, covered, in a small amount of boiling water for 4 minutes. Add bell pepper. Cover and cook for 2 to 4 minutes more or until vegetables are just tender. Drain off water and cover to keep vegetables warm.
  2. Meanwhile, in a small nonstick skillet, heat pine nuts over medium heat for 2 to 3 minutes or until lightly toasted, stirring occasionally. Remove nuts from the pan and set aside. Cool pan for about 1 minute.
  3. For sauce, coat the cooled skillet with cooking spray and heat over medium heat. Add garlic; cook and stir for 30 seconds. Reduce heat to low and add cheese. Cook and stir for 30 to 60 seconds or until cheese is softened (cheese may separate but whisking in milk will bring it back to a smooth consistency). Whisk in the milk, salt and pepper. Cook and stir until well combined and heated through.
  4. Transfer broccolini and peppers to a serving platter. Drizzle with sauce and gently toss. Sprinkle with pine nuts and oregano.
  • Tip: If desired, substitute 1¼ pounds broccoli for the broccolini. Trim off broccoli stems and discard; cut broccoli into florets. Cook as directed above.

Nutrition information

  • Serving size: 1 cup vegetables and 1 tablespoon sauce
  • Per serving: 92 calories; 5 g fat(3 g sat); 2 g fiber; 8 g carbohydrates; 5 g protein; 58 mcg folate; 14 mg cholesterol; 3 g sugars; 1,327 IU vitamin A; 94 mg vitamin C; 63 mg calcium; 1 mg iron; 191 mg sodium; 305 mg potassium
  • Nutrition Bonus: Vitamin C (157% daily value), Vitamin A (27% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ fat, ½ medium-fat protein

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