(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 servingsIngredients:
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 juicePreparation:
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