Broccoli with Sun Dried Tomatoes and Pine Nuts

ingredients

1 1/2 lb. fresh broccoli, separated into florets and stems peeled and sliced thinly

2 tsp. olive oil

1/2 cup diced red onion

10 re-hydrated sun-dried tomatoes, diced (Do not use oil-packed.)

1/3 cup reduced-sodium, low-fat chicken broth

1 tsp. lemon juice

1/4 cup toasted pine nuts

 

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preparation

6 servings

Preparation time: 20 minutes

Cook time: 8 minutes

1. Fill a large pot with water and bring to a boil. Add the broccoli and turn off the heat. Let the broccoli stand in the water for 1 minute. Drain the broccoli and immediately add to a large bowl filled with ice water. Let the broccoli stand in the water for 1 minute. Drain again and set aside.

2. Heat the oil in a large skillet over medium heat. Add the red onion and sauté for 3 to 4 minutes.

3. Add the sun dried tomatoes and sauté for 30 seconds. Add the broth and lemon juice, cover and steam for 1 minute. Add the broccoli and cover and steam for 1 to 2 minutes. Place the broccoli mixture in a serving dish and top with the toasted pine nuts.

nutrition

Serving Size: 1/2 cup
Vegetable Exchanges: 2
Fat Exchanges: 1

Amount Per Serving

Calories: 95
Calories From Fat: 50
Total Fat: 6 grams
Saturated Fat: 1 gram
Cholesterol: 0 milligrams
Sodium: 140 milligrams
Total Carbohydrate: 10 grams
Dietary Fiber: 4 grams
Sugars: 3 grams
Protein: 5 grams

 

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