JALAPENO BROCCOLI

Jalapeno Broccoli

 

1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2 to 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. 4 servings.

Nutritional Information per serving:

Calories: 142, 
Fat: 9 g, 
Carbohydrate: 14 g, 
Fiber: 6 g, 
Protein: 8 g, 
Sodium: 206 mg, 
Cholesterol: 0 mg

Diabetic Exchanges: 
2 Vegetable, 
1/2 Lean Meat, 
1 1/2 Fat