SAUTéED BROCCOLI WITH GARLIC, PINE NUTS AND PARMESAN
Serves 4 to 6.
The rich flavors in this recipe work well with pizza and chicken dishes. From "Perfect Vegetables" by the editors of Cook's Illustrated magazine.
21/2tbsp. olive oil, divided
1/4c. pine nuts
11/2lb. broccoli, trimmed and cut into florets and bite-size pieces (about 8 c.)
4 medium cloves garlic, thinly sliced
1/4c. low-sodium chicken broth
1/4c. dry white wine
1/4c. grated Parmesan cheese
2 tbsp. thinly sliced fresh basil
Salt and ground black pepper
Heat 2 tablespoons of the oil in a large skillet over medium-high heat until almost smoking. Add the pine nuts and cook, stirring often, until golden, about 2 minutes.
Add the broccoli and cook, stirring frequently, until the broccoli turns bright green, 2 to 3 minutes. Clear a space in the center of the pan and add the garlic and the remaining1/2tablespoon oil. Cook until the garlic is fragrant, about 1 minute. Increase the heat to high and add the broth and wine. Stir, cover and cook until the broccoli begins to become tender, about 2 minutes. Uncover and cook, stirring frequently, until the liquid has evaporated and the broccoli is tender, 3 to 4 minutes longer. Sprinkle with the cheese and basil and season with salt and pepper to taste. Serve immediately.
Nutrition information per serving:
Calories 137 Fat 11 g Sodium 102 mg
Carbohydrates 6 g Saturated fat 2 g Calcium 95 mg
Protein 5 g Cholesterol 3 mg Dietary fiber 2 g
Diabetic exchanges per serving: 1 vegetable, ½ medium-fat meat, 1½ fat.