Cooking with Tammy Kelly: Broccoli!
Among vegetables, broccoli is one of the best choices; it is low in calories but rich in vitamins, minerals, fiber and healthy phytonutrients. Consuming a serving of broccoli daily can improve your nutrient intake and promote your general health and well-being.
*Broccoli is low in calories, only 30 calories in a ½ cup serving.
*Broccoli is high in Vitamins C, A and K, and has small of amounts of Vitamins B and E.
*Broccoli is rich in both forms of dietary fiber, soluble and insoluble.
*Broccoli contains a number of natural phytochemicals, these can reduce cancer risks.
Check out your Farmers Market and go grab a head of broccoli!
My Favorite Roasted Broccoli
(I have shared this one before, but it is super simple and yummy, when I make it, it is gone in a flash!)
4-5 pounds of broccoli (about 2 large heads), cut into florets, be sure they are very dry
5-5 1/2 Tbsp. Olive oil
1 ½ tsp. salt
½ tsp. ground pepper
4 garlic cloves, peeled and sliced
1/3 cup freshly grated Parmesan cheese
Preheat the oven to 425. Lay broccoli florets onto a cookie sheet. Toss with 4 Tbsp. of the olive oil, salt and pepper. Add the garlic cloves. Roast for 20-25 minutes. There will be some browning.
Zest the lemon over the broccoli, then squeeze the juice, over the broccoli. Add the remaining 1 ½ Tbsp. olive oil, toss and sprinkle with 1/3 cup of freshly grated Parmesan cheese.
Broccoli Stir Fry
3 large heads of broccoli
1 medium red onion
1 orange bell pepper
1 cup sliced mushrooms
3 garlic cloves, minced
2 teaspoons ginger, peeled and grated
2 tablespoons rice vinegar
1 teaspoon Sriacha hot sauce
2 tablespoons sesame oil
Salt
Optional Garnish, sliced green onion, sesame seeds
Cut the broccoli into large florets, should equal about 6 cups. Chop the red onion into bite sized squares. Cut the bell pepper into thin strips. Place all of the vegetables into a bowl.
Stir together the rice vinegar, soy sauce, and Srircha in a small bowl.
In a large skillet over high heat, heat the oil. Add the broccoli, red onion, bell pepper, and mushrooms and cook 6-7 minutes until just starting to brown on edges, stirring occasionally.
Add the garlic and ginger and cook for 1 minute more, until broccoli is crisp tender but still bright green.
Turn off the heat and add the sauce stirring until combined. Add salt to taste. Garnish with sesame seeds and green onions.
Serves 4, add chicken or shrimp for a main dish.
Broccoli Cheddar and Wild Rice Casserole
1 box wild rice, cooked with seasoning, no butter
2 large heads broccoli, cut into florets
2 green onions
2 tablespoons olive oil
2 teaspoons dry Italian dressing mix
1/8 teaspoon garlic powder
¾ cup sour cream
1 ¼ cup shredded white cheddar cheese
¼ cup shredded Parmesan cheese
½ teaspoon salt
Fresh ground pepper
Preheat the oven to 400 degrees.
Thinly slice the green onions. In a large skillet over medium heat, heat the olive oil. Add the broccoli florets and sauté for 5 minutes; stirring occasionally, the broccoli will lightly brown. Stir in the green onions, Italian dry dressing, garlic powder and ½ teaspoon salt. Cover and cook for 2 to 3 minutes more. Add fresh ground pepper to taste and additional salt if needed.
Remove from heat.
Mix the broccoli mixture to the cooked rice and add sour cream and ¾ cup cheddar cheese. Pour the filling into a 9 x 13 inch baking dish. Top with the remaining cheese and bake 10 minutes until the cheese is melted. Serves 6-8.
Broccoli Pasta Salad, Mediterranean Style
8 ounces whole-wheat bow tie pasta (I also like to use whole wheat orzo)
6 cups broccoli florets
½ cup chopped red bell pepper
¼ cup chopped red onion
2 tablespoons chopped fresh basil
¾ cup mayonnaise
½ cup halved grape tomatoes
1 teaspoon lemon zest
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon crushed red pepper
Cook pasta according to directions, adding broccoli to the water during the final 2 minutes of cooking. Drain the broccoli and pasta and transfer to ice water. Drain well. Transfer to a bowl and add bell pepper, onion, tomatoes, and basil.
Combine mayonnaise, lemon zest, oregano, salt and crushed red pepper in a small bowl. Add to the pasta mixture. Toss to coat.
Serves 10, each serving contains; Calories 222, Fat 2 g, Cholesterol 7 mg, Sodium 250 mg
Protein 5 g, Carbohydrate 21 g, Sugar 1 g, Fiber 4 g.
Cream of Broccoli Soup
3 tablespoons unsalted butter
2 fresh green onions, sliced and rinsed
½ cup thinly sliced celery
1 clove garlic, minced
8 cups broccoli florets
4 cups low sodium vegetable or chicken broth
1 teaspoon fresh thyme
½ teaspoon salt
1 cup half and half
2 teaspoons thinly sliced chives
Melt butter in a large saucepan over medium-high heat. Add green onions and celery; cook stirring occasionally, until softened, 6-8 minutes. Add garlic, cook stirring constantly, until fragrant, about 1 minute.
Add broccoli and broth, bring to a boil. Reduce heat to medium, cover and cook until the broccoli is tender, about 12 minutes. Stir in thyme and salt. Puree the soup with an immersion blender until smooth. (You may also use a blender), Add the half-and-half and stir until blended. Serve topped with the chives and fresh ground black pepper.
