Recipe Friday!

Orange Glazed Vegetables

Serves 4

Ingredients:

⅓ cup             75 ml              Almonds, slivered, unsalted

2 cups           500 ml             Broccoli

2 tsp                10 ml             Canola oil

1 large                                    Red pepper, sliced

2 tbsp             30 ml              Water

½ cup             125 ml            Orange juice

2 tbsp             30 ml              Hoisin sauce

2 tsp                10 ml              Cornstarch

2 cloves                                 Garlic, minced

1 tsp                5 ml               Gingerroot, minced

½ tsp               2 ml               Cider vinegar

Directions:

1.    Toast almonds in a dry pan until golden. Remove from pan and set aside.

2.    Chop broccoli florets into bite sized pieces.  Peel stem and cut into ¼-inch thick slices. Set aside.

3.    Heat oil in a skillet and stir fry broccoli stems for 2-3 minutes.  Add broccoli florets and red pepper and cook for another 2 minutes. Add water; cover and steam until tender-crisp, about 4 minutes.

4.    Whisk together orange juice, hoisin sauce, cornstarch, garlic, ginger and vinegar; pour into pan. Cook, stirring, until veggies are glossy and coated, about 1 minute.

5.    Sprinkle with toasted almonds.

Nutrition Information per Serving (1 cup):

Calories                     130

Fat                              6 grams

Carbohydrate            16 grams

Fibre                           3 grams

Protein                       4 grams

Sodium                      148 milligrams