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Broccoli With Hazelnuts




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Recipe By American Diabetes Association

You might not think of pairing nuts with vegetables, but here the hazelnuts are like a rich crouton. You’ll never miss the butter!

Nutrition Facts: Fat exchanges 0.5.
Amount per Serving: Calories 35, Calories from Fat 20, Total Fat 2.5 g, Saturated Fat 0.3 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 20 mg (without added salt), Potassium 100 mg, Total Carbohydrate 2 g, Dietary Fiber 1 g, Sugars 1 g, Protein 1 g, Phosphorus 25 mg.

Servings: 9 to 10
Serving size: about 3 spears
Preparation time: 15 minutes
Cooking time: 15 to 17 minutes

Ingredients

  • ¼ cup hazelnuts, coarsely chopped
  • 1 tablespoon olive oil
  • 1 pound broccoli, separated into 25 to 30 trimmed spears
  • 1/3 cup low-fat, reduced-sodium chicken broth or vegetable broth
  • 1 tablespoon fresh lemon zest
  • 2 tablespoons minced fresh parsley
  • ½ teaspoon minced garlic
  • Kosher salt and freshly ground black pepper to taste

Directions

    1. Toast the hazelnuts in a small skillet over medium heat for 3 to 4 minutes until lightly browned.
    2. Heat the oil in a large skillet over medium-high heat. Add the broccoli spears, and let the broccoli cook 3 to 4 minutes on one side until browned. Turn the spears with tongs, and brown the other side for about 3 to 4 minutes. Add the chicken broth, cover, and steam for about 5 minutes, until the broccoli is tender.
    3. Combine the lemon zest, parsley, garlic, salt, and pepper, and sprinkle the mixture over the cooked broccoli. Top with the toasted hazelnuts.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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