African Style Broccoli Recipe

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Ingredients:

Serving

4 1/2 cups broccoli florets , small
2 1/2 cups cauliflower florets , small
1 1/2 cups carrots, diagonally sliced 1/4 inch slices
1 tbsp canola oil
1 tsp salt (to taste)
1 tsp ground ginger
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp freshly ground nutmeg
1/2 tsp crushed red pepper flakes (to taste)
1 cup sour cream ( reduced fat ok)
2 tbsp cider vinegar
1 tbsp mild honey (to taste)
1/2 cup thinly sliced green onion
1/2 cup toasted pine nuts

Directions:

Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold water;
Drain well.
Combine oil, salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly browned, stirring constantly.
Combine spice mixture, sour cream, vinegar, and honey in a bowl; whisk well. Add to broccoli mixture; toss well to coat. Stir in green onions just before serving, and sprinkle with nuts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	212.75 Kcal (891 kJ)
Calories from fat	129.14 Kcal
		% Daily Value*
Total Fat	14.35g	22%
Cholesterol	13.42mg	4%
Sodium	475.05mg	20%
Potassium	625.8mg	13%
Total Carbs	17.97g	6%
Sugars	7.55g	30%
Dietary Fiber	4.56g	18%
Protein	6.52g	13%
Vitamin C	86mg	143%
Vitamin A	0.3mg	11%
Iron	1.7mg	9%
Calcium	116.5mg	12%

Amount Per 100 g
Calories	99.74 Kcal (418 kJ)
Calories from fat	60.54 Kcal
		% Daily Value*
Total Fat	6.73g	22%
Cholesterol	6.29mg	4%
Sodium	222.71mg	20%
Potassium	293.38mg	13%
Total Carbs	8.43g	6%
Sugars	3.54g	30%
Dietary Fiber	2.14g	18%
Protein	3.06g	13%
Vitamin C	40.3mg	143%
Vitamin A	0.2mg	11%
Iron	0.8mg	9%
Calcium	54.6mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.7

Points
6

PointsPlus

Good Points

saturated fat free,
low cholesterol

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