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Author Topic: Power-packed vegetables with roasted almonds  (Read 784 times)
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a cup of cappuccino a day

Power-packed vegetables with roasted almonds
« on: January 08, 2010, 02:32:46 PM »

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

Makes: 6 servings


1 small red bell pepper

1 small orange or yellow bell pepper

1 head bok choy

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 (180ºC). 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 sauté pan or wok. Add pepper and sauté on medium-high heat for 3 minutes. Stir in garlic and continue to sauté 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 sauté 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.

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

Recipe courtesy of the Almond Board of California

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