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Broccoli Walnut Noodles

Contributed by: News Canada

Include walnuts in your daily diet (NC) - Research suggests that a handful of walnuts a day is good for heart health. A handful of walnuts is the equivalent of one serving size (approximately 30 g or about 10 walnut halves).

    Broccoli Walnut Noodles
  • Sprinkle a handful of toasted walnuts on your cereal or yogurt.
  • Add toasted walnuts to stir-fried or sauteed vegetables for added crunch, flavour and nutrients.
  • Add chopped walnuts to your favourite salad, pasta or rice dish.
  • Add ground walnuts to graham cracker crumb crust when making cheesecakes or pies.
  • Top bars, squares or icings with walnuts for a tasty, decorative finish.

Visit the California Walnut Commission website at www.walnutinfo.com for walnut health benefits and delicious recipes.

This is a quick and easy side dish with a zesty citrus and olive oil dressing.

Prep time 20 minutes. Cook time 11 minutes.

Ingredients:

  • 10 oz extra-wide curly (300 g) "no yolk" noodles
  • 2 lbs. broccoli, steamed (1 kg) (florets and peeled stems, cut into 1/2-inch slices)
  • 1 Tbsp olive oil (15 mL)
  • 1/2 cup chopped (125 mL) California walnuts Juice of one lemon
  • Juice of 1/2 orange
  • Grated zest of one lemon
  • 1/2 tsp ground pepper (2 mL)

Directions:

Cook noodles al dente, about 5 minutes. Steam broccoli until tender, about 3 to 5 minutes. Heat olive oil over medium-high heat and add walnuts. Saute for about 1 minute.

Combine noodles and broccoli. Add walnut-oil mixture and toss well. Add citrus juices, zest and pepper and toss to combine.

(Optional: Add 1/2 cup diced smoked turkey, low-fat chicken sausage or seasoned tofu).

Serving Size: Makes 4 Servings

Nutritional Information: Per Serving: Calories 456, Total Fat 14.9 g, Saturated Fat 1.7 g, Monounsaturated Fat 4.0 g, Polyunsaturated Fat 8.0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 72 mg, Total Carbohydrate 69.4 g, Dietary Fiber 8.5 g, Protein 15.3 g


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