Vegetable oil cooking spray
1 cup roughly chopped onion (large pieces)
½ pound (about 2 heaping cups) carrots cut into ¼-inch slices on the diagonal
¼ cup reduced sodium vegetable or chicken broth
1 tsp. honey
¼ tsp. salt
Pinch of pepper
¼ cup orange juice
1 Tbs. chopped fresh parsley
1 tsp. corn starch
Coat the bottom of a non-stick pan with cooking spray and place over medium heat. Add onion and carrots to the pan along with the broth, honey, salt and pepper. Bring to a boil and cover simmering for 6-8 minutes until vegetables are just fork tender. In the meantime combine the orange juice, parsley, and cornstarch. Once the vegetables are tender, remove the lid and add the orange juice mixture stirring to coat. Continue cooking stirring constantly to allow the excess liquid to evaporate off and the sauce to thicken and “glaze” the vegetables. Once the sauce is thick, shiny and coats the carrots they are ready to serve.
Yield: 4 servings
Nutrient Breakdown: Calories 60, Fat 0g, Cholesterol 0mg, Sodium 180mg, Carbohydrate 14g, Fiber 2g, Protein 1g
Percent daily value: 170% Vitamin A, 25% Vitamin C, 2% Calcium and Iron
Carbohydrate Choices: 1 Carbohydrate
Diabetes Exchange Values: 2 Vegetables
Kim’s Note: You can use this basic technique for any number of vegetables. Depending on the vegetable you choose it may be best to precook the vegetable (i.e. for large beets or large chunks of sweet potatoes boil or roast before glazing). If you use a sweet juice like orange or apple you may not need additional sugar.
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