Wednesday, March 6, 2013

Jalapeno Broccoli

Even if you are not a diabetic, I would recommend you signing up to receive the Diabetic Gourmet newsletter. 
They have some really good and healthy recipes on their site. Each of their recipes include the Nutritional Information (Per Serving). If nothing else just sign up for "new ideas" for your meal planning. Knowing my love for Jalapenos this recipe really peaked my interest:)

Jalapeno Broccoli

Yield: 4-5 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info:
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- 1 teaspoon salt, optional
- 1 head broccoli, trimmed and separated into spears
- 1 tablespoon balsamic vinegar
- 2-3 tablespoons olive oil
- 2 fresh jalapeno peppers, thinly sliced (with or
  without seeds, depending on desired hotness)
- 1/4 cup toasted pine nuts
- Few sprigs fresh coriander or parsley, chopped


Bring a pot of water to the boil and add optional salt.
Add the  broccoli spears and boil over high heat for
3 to 5 minutes (depending on desired tenderness).

Drain and transfer broccoli to bowl of ice cold water for
30 seconds. Drain and lay out the cooked spears decoratively
on a presentation plate. Drizzle evenly with balsamic vinegar.

In a small frying pan, heat olive oil over medium heat for
30 seconds. Add sliced jalapeno peppers (with seeds, if
using) and stir-fry for 2 to 3 minutes until softened.

Take peppers with all the oil from the pan, and distribute
evenly over the broccoli. Garnish with pine nuts and herbs.

Nutritional Information (Per Serving)
Calories: 142; Protein: 8 g; Sodium: 206 mg;
Cholesterol: 0 mg; Fat: 9 g; Dietary Fiber: 6 g;
Carbohydrates: 14 g
Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat

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