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Diabetes Forecast

The Healthy Living Magazine

Broccoli With Hazelnuts

Add some good-for-you vegetables to your meal by cooking up our Broccoli With Hazelnuts. Rich, toasty nuts and fresh lemon zest transform this green vegetable into an elegant yet simple side dish.

Per Serving

Broccoli With Hazelnuts

Makes: 9 to 10
Serving Size: about 3 spears
Calories 35
Fat 2.5 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 2 g
Fiber 1 g
Sugars 1 g
Cholesterol 0 mg
Sodium 20 mg (without added salt)
Potassium 100 mg
Protein 1 g
Phosphorus 25 mg
Choices: Fat 0.5
  • Makes: 9 to 10
  • Serving Size: about 3 spears
  • Preparation Time: 15 minutes
  • Cooking Time: 15 to 17 minutes

Ingredients

1/4 cup hazelnuts, coarsely chopped
1 Tbsp. olive oil
1 lb. broccoli, separated into 25 to 30 trimmed spears
1/3 cup low-fat, reduced-sodium chicken broth
1 Tbsp. fresh lemon zest
2 Tbsp. minced fresh parsley
1/2 tsp. 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, and, if desired, salt and freshly ground pepper, and sprinkle the mixture over the cooked broccoli. Top with the toasted hazelnuts.
 
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