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Power-Packed Vegetables With Roasted Almonds

Contributed by: News Canada

(NC) - This dish is a quick and easy way to get the powerful health benefits of almonds and veggies, all in one serving.


  • 1 small red bell pepper
  • 1 small orange or yellow bell pepper
  • 1 head bok choy
    Power-Packed Vegetables With Roasted Almonds
  • 1/4 cup (50 mL) sliced almonds
  • 3 teaspoons (15 mL) olive oil, divided
  • 1 teaspoon (5 mL) minced garlic
  • 1 teaspoon (5 mL) lemon juice


Trim bell peppers, remove seeds, and slice thinly. Trim both ends of bok choy, slice thinly, and place in a large bowl of cold water for a few minutes to remove any grit. Remove by handfuls and immerse again in a fresh bowl of cold water. Drain in a colander.

Preheat oven to 350 F (180 C).

Place almonds on a baking sheet and roast for 10 minutes, tossing once or twice. Meanwhile, heat 2 teaspoons (30 mL) olive oil in a large saute pan or wok. Add pepper and saute on medium-high heat for 3 minutes. Stir in garlic and continue to saute for 3 more minutes. Remove and set aside in a medium-sized bowl.

Heat remaining 1 teaspoon (5 mL) olive oil in pan. Add washed bok choy and saute for a minute. Add lemon juice and cover pan, letting bok choy wilt. Return peppers to pan, add roasted almonds, and stir gently before serving.

Serving Size: Makes 6 Servings

Nutritional Information: Per Serving: Calories 73; Cholesterol; 0 mg; Total fat 4.6 g; Fibre; 2 g; Saturated; .5 g; Calcium; 162 mg; Monounsaturated; 2.9 g; Magnesium; 43 mg; Polyunsaturated; 0.8 g; Sodium; 92 mg; Carb; 7 g; Potassium; 475 mg; Protein; 3 g; Vitamin E; 1.5 mg

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