Garlicky Broccoli with Pine Nuts

recipe
Pine nuts are high in fat, but you only need to use a small amount to add a wonderfully rich flavor to light dishes. Store extra pine nuts in the refrigerator or freezer.

Yield:

4 servings (serving size: 1 cup)

Recipe from

Recipe Time

Prep: 3 Minutes
Cook: 5 Minutes
Other: 1 Minute

Nutritional Information

Calories 43
Caloriesfromfat 38 %
Fat 1.8 g
Satfat 0.2 g
Protein 3.2 g
Carbohydrate 5.6 g
Fiber 2.6 g
Cholesterol 0.0 mg
Iron 0.9 mg
Sodium 204 mg
Calcium 46 mg

Ingredients

Cooking spray
1 (12-ounce) bag fresh broccoli florets (about 5 cups)
3 garlic cloves, minced
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon pine nuts, toasted
1/4 teaspoon salt
1/4 teaspoon black pepper

Preparation

1. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add broccoli, and stir-fry 2 to 3 minutes or until broccoli starts to brown. Remove from heat; stir in garlic, and let stand 1 minute. Add broth, and return to heat. Cover and simmer 1 to 2 minutes or until broccoli is crisp-tender. Remove from heat; stir in pine nuts, salt, and pepper.

Note: Walnuts may be substituted for pine nuts, if desired.

Note:

Maureen Callahan,

Oxmoor House Healthy Eating Collection

October 2006
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