Cooking with Tammy Kelly: What’s in Season is Broccoli
It may be February and while we don’t have quite the large selection of fresh locally grown fruits and vegetables, we still have some great choices, like carrots, cauliflower, sweet potatoes and one of my favorites, broccoli. Keep in mind that easting seasonally is a great way to support local agriculture, and enjoy the freshest and most flavorful produce.
Broccoli is a versatile and nutritious vegetable in the brassica family that is in season during the cooler months. It is high in fiber and has a variety of essential vitamins and minerals, including vitamin C and potassium.
Give these winter vegetable recipes a try!
Broccoli Cauliflower Casserole
Cooking Spray
2 pounds cauliflower, 1 medium sized head, cut into small pieces
1 pound broccoli, about 2 cups, cut into small florets
½ cup cream cheese, at room temperature
¾ cup sour cream
½ cup coarsely chopped sun dried tomatoes
1 small onion, diced
1 clove garlic, minced
1 tablespoon cornstarch
1, 1 ounce ranch powder packet
1 teaspoon crushed red pepper flakes
Salt and freshly ground pepper to taste
2 cups shredded sharp white cheddar cheese, sometimes I use Swiss to shake it up
¾ cup shredded Parmesan cheese
Preheat oven to 350 degrees. Spray a 13” x 9” baking dish with non-stick spray.
In a large heatproof bowl, combine cauliflower and 1 cup of water. Microwave until tender, about 5 minutes. Drain and repeat with broccoli and an additional 1 cup of water.
In a large bowl, stir together cream cheese and sour cream. Stir in tomatoes, onions, garlic, cornstarch, ranch powder, red pepper flakes, ½ teaspoon salt, and ¼ teaspoon black pepper.
Add broccoli and cauliflower, folding to combine and coat in sauce. If they are still warm that is okay it will allow ingredients to blend.
Fold in 1 ½ cups cheddar cheese. Pour into baking dish, spreading in an even layer, sprinkle with Parmesan and remaining ½ cup of shredded cheddar.
Bake casserole 20 minutes. Turn oven to broil and broil on high until the cheeses are browned, about 4-6 minutes. Serves 8-10.
Favorite Roasted Broccoli
4 pounds broccoli
2 garlic cloves, peeled and sliced
Olive oil (for Keto, use butter)
1 ½ teaspoons salt
½ teaspoon freshly ground pepper, or more to taste
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
1/3 cup freshly shredded Parmesan
Preheat the oven to 400 degrees.
Cut the broccoli into florets, removing from the thick stalks. You should have about 8 cups.
Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic and the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper.
Roast for 20 to 25 minutes, until crisp tender and the tips of some of the florets are browned.
Remove from the oven and immediately toss with the 1 ½ tablespoons olive oil, lemon zest, lemon juice and Parmesan.
Serves 6, each serving contains; Calories 129, Carbohydrates 21g., Protein 10g., Fat 2g., Sodium 770mg., Fiber 7g.
Broccoli and Cheese Stuffed Chicken Breasts
4 large boneless chicken breasts
Salt and Pepper
1 ½ teaspoons garlic powder, divided
¼ teaspoon paprika
1 cup broccoli florets, finely chopped
½ cup red bell pepper, finely diced
1 cup mozzarella cheese
1 tablespoon mayonnaise
2 tablespoons olive oil
Preheat oven to 425 degrees.
Season both sides of the chicken breasts with salt, pepper, paprika and ½ teaspoon of the garlic powder. Using a sharp knife to cut a slice through the middle of the chicken breasts, but not all of the way through, creating a pocket for filling.
For the filling, place the broccoli in a microwavable dish and add about 2 tablespoons of water. Cover with plastic wrap and microwave for about 1 minute. Drain any excess water. To the dish add the bell pepper, cheese, mayonnaise, remaining garlic powder and salt and pepper to taste. Mix until combined, then divide the mixture between the chicken breasts, using a toothpick to secure.
Heat a large, oven safe skillet, over medium heat and add the olive oil. Sear the chicken for 3 to 4 minutes on each side. Cover skillet with foil and bake in preheated over for 15-17 minutes or until the chicken inner temperature reaches 165 degrees. Let rest covered for 5 minutes before serving. Serves 4.
Broccoli Pesto Pasta
1 pound uncooked pasta, whole grain penne, or your favorite
2 ½ cups broccoli florets
1 cup fresh basil leaves
1 cup freshly grated Parmesan cheese
1/3 cup toasted pine nuts or slivered almonds
1 large handful fresh baby spinach
2 large cloves garlic
1 large lemon, zest and juice
½ teaspoon each, fine sea salt and freshly ground black pepper
½ cup extra virgin olive oil
To cook the broccoli, bring a large stockpot of generously salted water to a boil over high heat. Once the water is boiling, add the broccoli and stir to combine. Cook for 3 minutes or until tender. Use a strainer to transfer the broccoli to a food processor, leaving the remaining water boiling in the stockpot.
To cook the pasta, add the pasta to the stockpot and cook until “just” al dente. Meanwhile, make the pesto while the pasta cooks.
To prepare the pesto, add the basil, Parmesan, pine nuts, spinach, garlic, lemon zest, lemon juice, salt and pepper to the food processor. Pulse to blend while slowly drizzling in the olive oil until the mixture is smooth. Scoop out ¼ cup of the starchy boiling pasta water and add it to the pesto. Pulse until smooth and creamy. Add additional pasta water if necessary to achieve smooth and creamy.
For the dish, once the pasta is al dente, scoop out an additional ½ cup of the starchy boiling pasta water and set it aside. Strain the pasta and return it to the stockpot. Add the broccoli pesto and toss to combine. If the pesto seems at all dry, add in a bit more of the starchy water and toss to combine.
Serve warm, garnished with extra Parmesan and a twist of black pepper and enjoy! Serves 6.
Broccoli Cheddar Soup, Keto Friendly
1 tablespoon butter
½ large onion, diced
2 cloves garlic, minced
3 cups chicken broth
1 ½ cups heavy cream
4 cups broccoli, finely chopped
1 teaspoon pepper
½ teaspoon salt
3 ½ cups cheddar cheese, hand shredded
In a deep pot, add the butter and place it over medium heat. Once hot, add the onions and garlic and stir fry for 1-2 minutes.
Add the chicken broth, heavy cream, finely chopped broccoli, pepper, and salt and bring to a boil, reduce to low and simmer for 20 minutes until the broccoli is tender.
Add the cheddar cheese in half a cup at a time until combined. Remove from the heat and serve with extra shredded cheese and chopped parsley on top. Serves 6.
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