Low Fat Broccoli Almond Pilaf

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Celebrate June by cooking broccoli! One of the best parts about June, at least for me, is that it marks the beginning of the broccoli season by me. If you plan on picking up some fresh broccoli soon and are in need of some healthy broccoli recipes, then give this Low Fat Broccoli Almond Pilaf a try.

Last weekend marked the beginning of my local farmer’s market, and needless to say I was very excited. I love being able to walk outside and see all of the fresh seasonal produce available. In fact, I try to plan my meals for the week based off of what I can find available at the farmer’s market over the weekend.

One of the vegetables that I was especially excited to see at the farmer’s market last weekend was broccoli. June marks the beginning of the broccoli season in my neck of the woods, and that means good eating for me. Broccoli has always been one of my favorite vegetables, and it is hard to beat the taste of fresh seasonal broccoli.

When cooking broccoli, I like to keep things simple. The absolute worst healthy broccoli recipes are the ones where the broccoli becomes mushy and overcooked. This Low Fat Broccoli Almond Pilaf is great because it keeps things simple, and it won’t heat up your kitchen too much.

Recipe: Low Fat Broccoli Almond Pilaf

Summary: This is one of those healthy broccoli recipes that you will turn to again and again.

1/2 teaspoon light vegetable oil
1/4 cup green onions, chopped
3 tablespoons almonds, slivered
3 cups low sodium vegetable broth
1 cup bulgur (you can use millet or quinoa if you are gluten free)
1 large bunch broccoli, cut into florets plus the stems, peeled and sliced
1/3 cup dried apricots, chopped
Salt and pepper, to taste

In large saucepan, heat oil over medium heat. Add onions and almonds and sauté until onions are bright green and almonds are toasted.

Add remaining ingredients. Heat to boiling over medium heat.

Reduce heat to low, cover, and simmer about 20 minutes or until bulgur is tender and liquid is absorbed.

Diet type: Vegetarian
Diet (other): Low calorie, Reduced fat
Number of servings (yield): 4
Meal type: Dinner

Recipe Note #1: Yes, you can use all of the broccoli and not just the florets. The stem is edible, and I cook with it all the time. For the thicker parts of the stem, you may want to cut away the outside green layer and only cook with the off white part in the middle. Be sure to cut the broccoli stem into smaller pieces so that it cooks in time

Recipe Note #2: If you are gluten free and decide to make this recipe with millet, quinoa or even rice, be aware that you may have to let everything cook for longer.

Recipe Note #3: This may be one of the least spicy of any of the healthy broccoli recipes that I make. For some extra flavor, try adding crushed red pepper, oregano or garlic. I love using green onions for this recipe as their season coincides with broccoli season.

Your Turn: What is your favorite early summer produce item? 


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