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).
- 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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