Broccoli with Caramelized Onions & Pine Nuts

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004) — Subscribe Now!

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.

READER'S COMMENT:

"Quick, easy, and delicious. The pine nuts add a nice crunchiness. Instead of tossing the broccoli with the other ingredients in a separate bowl, I turned off the burner tossed the broccoli with the nuts and onions right in the skillet...

Broccoli with Caramelized Onions & Pine Nuts Recipe

4 servings, 3/4 cup each

Active Time: 15 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

3 tablespoons pine nuts, or chopped slivered almonds
2 teaspoons extra-virgin olive oil
1 cup chopped onion, (about 1 medium)
1/4 teaspoon salt, or to taste
4 cups broccoli florets
2 teaspoons balsamic vinegar
Freshly ground pepper, to taste

Preparation

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.
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.
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.

Nutrition

Per serving: 102 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 9 g carbohydrates; 3 g protein; 3 g fiber; 166 mg sodium; 328 mg 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