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Broccoli with Caramelized Onions & Pine Nuts

:  Winter 2004, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.2 (61 votes)

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:
"Even my grandchildren love it; ages 12 and 7. "
Broccoli with Caramelized Onions & Pine Nuts Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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.
  3. 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; 0 g added sugars; 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).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1 fat


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Recipe Categories

Style/Theme
Vegan
Vegetarian
Entertaining, casual
Entertaining, formal
Quick (total 30 min. or less)
Type of Dish
Side dish, vegetable
Ethnic/Regional
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
Winter 2004
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