Recipe: Ginger broccoli

GINGER BROCCOLI

Serves 4.

Trim about an inch off the bottom of each broccoli stalk, then peel and thinly slice. The stalks are sweet and slightly crunchy, a nice contrast to the florets.

• 1 tbsp. olive oil

• 2 heads broccoli (about 2 lb.), florets separated, stalks trimmed, peeled and thinly sliced

• 1 clove garlic, thinly sliced

• 1 (1-in.) piece fresh ginger, peeled and slivered

• Coarse salt and ground pepper

Directions

In a large skillet with a lid, heat oil over medium. Add broccoli, garlic and ginger. Cook until broccoli is bright green and ginger is fragrant, about 2 minutes.

Add¹/₂cup water. Cover and cook until broccoli is crisp-tender, 6 to 8 minutes. Remove from heat; add lemon juice. Season with salt and pepper, and toss to combine. Serve.

Nutrition information per serving:

Carbohydrates11 gSaturated fat1 gCalcium68 mg

Protein4 gCholesterol0 mgDietary fiber4 g

Diabetic exchanges per serving: 2 vegetable, 1 fat.

WILD RICE PILAF

Serves 4.

•¹/₄c. walnut pieces

• 2 tsp. olive oil

• 2 shallots, finely chopped

• 1 c. uncooked long-grain and wild rice blend

• Coarse salt and ground pepper

Directions

Heat a medium saucepan with a lid over medium heat. Add walnuts and toast, tossing, until lightly browned and fragrant, 4 to 6 minutes. Remove walnuts. Set aside.

In same saucepan, heat oil over medium-low. Add shallots; cook until translucent, 2 to 4 minutes. Add rice mix and 2 cups water. Season with salt and pepper. Bring to a boil. Cover and reduce heat to medium-low. Cook until tender and liquid has been absorbed, about 25 minutes. Fluff with a fork. Serve, topped with walnuts and, if desired, parsley.

Nutrition information per serving:

Calories120Fat6 gSodium237 mg

Protein2 gCholesterol0 mgDietary fiber1 g

Diabetic exchanges per serving: 1 bread/starch, 1 fat.

BALSAMIC-GLAZED ONIONS

Serves 4.

Balsamic vinegar, tangy and sweet, is the perfect partner for roasted red onions.

• 1 tbsp. olive oil

• 3 tbsp. balsamic vinegar, divided

•¹/₂tsp. dried rosemary

• Coarse salt and ground pepper

Directions

With another piece of foil, cover baking sheet and seal tightly. Roast until onions have begun to soften, about 30 minutes. Uncover and continue to roast, tossing occasionally, until onions have softened and browned, about 30 minutes. Toss with remaining 1 tablespoon of vinegar and serve.

Nutrition information per serving:

Calories85Fat3 gSodium4 mg

Carbohydrates13 gSaturated fat0 gCalcium27 mg

Protein1 gCholesterol0 mgDietary fiber2 g

WHOLE-WHEAT SPAGHETTI WITH GARLIC OIL

Serves 4.

This makes a most satisfying side dish. Toss the spaghetti with a light tomato sauce, or some cooked vegetables and a dollop of part-skim ricotta cheese, and you've got dinner.

• Coarse salt

• 8 oz. whole-wheat spaghetti

• 1 clove garlic, thinly sliced

• Pinch red pepper flakes

•¹/₄c. fresh flat-leaf parsley leaves

Directions

In a large pot of boiling salted water, cook spaghetti until al dente, according to package instructions. Reserve¹/₄cup pasta water. Drain pasta and set aside.

Nutrition information per serving:

Calories206Fat3 gSodium192 mg

Carbohydrates40 gSaturated fat0 gCalcium29 mg

Protein8 gCholesterol0 mgDietary fiber4 g