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Broccoli with Caramelized Onions & Pine Nuts

Winter 2004, The Essential EatingWell Cookbook (2004)

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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

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

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

  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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