Broccoli is packed full of vitamins and minerals
Did you know that broccoli has more vitamin C than an orange, more calcium than a glass of milk and is an excellent source of vitamin A.? So, do your body a favor and try this broccoli recipe:
Marinated Broccoli Recipe
Serves 6-8 as a side dish
1 large head of fresh organic broccoli cut into small spears
2 tablespoons Bragg鈥檚 amino acids
2 garlic cloves minced
2 tablespoons honey
1 tablespoon sesame seed
2 tablespoons olive oil
Place broccoli spears in a large bowl. Sprinkle with the remaining ingredients. Toss broccoli spears until completely coated in marinade. Add more ingredients in same ratios if you need more marinade. Transfer the broccoli recipe, with marinade, to a serving bowl and cover. Refrigerate for at least 2 hours. Serve cold or bring to room temperature.
A cooking alternative that preserves the nutrition
This healthy broccoli recipe helps preserve all the wonderful nutrients in the broccoli. By marinating your vegetables, you can not only add intense flavor to them, but you can actually cook your vegetables without heat. Meaning the vegetable will become more tender, and in broccoli鈥檚 case, it will develop that wonderful bright green color that is so appealing, but all the while preserving its living enzymes and nutrients. How great is that! You get all the flavor without sacrificing any of the nutrition. So鈥?br>
Eat more broccoli!
Rainbow Rotini Salad salad that tastes great!';
PREP TIME 20 Min
COOK TIME 10 Min
READY IN 30 Min
SERVINGS %26amp; SCALING
Original recipe yield: 8 servings
INGREDIENTS
1 (16 ounce) package colored rotini pasta
2 tomatoes, chopped
1 green bell pepper, chopped
1 onion, chopped
1 large cucumber, chopped
1 cup broccoli florets
1 cup fresh sliced mushrooms
1 (8 ounce) bottle Italian-style salad dressing
1 cup black olives, pitted and sliced
DIRECTIONS
Bring 4 quarts of water to a rapid boil (2 teaspoons of salt can be added, optional). Add rotini. Return water to rapid boil and cook uncovered, stirring frequently, for about 10 to 12 minutes. Drain. Rinse in cold water.
Combine cooked pasta with tomatoes, green bell pepper, onion, cucumber, broccoli, mushrooms, olives and Italian salad dressing. Cover and chill. Toss salad before serving.
Steamed Broccoli With Miso-Sesame Sauce
Ingredients
Makes 4 servings
2 tablespoons dark miso
1 1/2 tablespoons toasted white or black sesame seeds
2 tablespoons fresh lemon juice
1 tablespoon toasted sesame oil
1/2 cup rice or soy milk
4 cups broccoli florets, cut from about 2 pounds of whole broccoli heads
2 tablespoons minced red bell pepper
Directions
In a small bowl, mix miso, sesame seeds, lemon juice, and oil. Slowly add the milk, stirring well. For a thinner sauce, add more liquid.
Arrange broccoli florets in a steamer basket over a small amount of water. Steam florets until bright green and just tender, about 5 minutes.
Transfer to serving dish; drizzle with sauce and garnish with red pepper.
Menus and More Ideas for This Recipe
Articles:
Broccoli Basics
Broccoli Soup with Cheddar Toasts
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Ingredients
Serves 8
1 1/2 tablespoons extra-virgin olive oil
1 medium onion, coarsely chopped
2 garlic cloves, coarsely chopped
2 bunches broccoli (about 3 1/4 pounds), stems and florets chopped separately into 1/2-inch pieces
7 cups homemade or low-sodium canned chicken stock
1 teaspoon coarse salt
1 cup skim milk
1/8 teaspoon cayenne pepper
2 ounces extra-sharp cheddar cheese, grated or crumbled (about 1/2 cup)
8 thin slices crusty baguette
Directions
Heat oil in a large pot over medium heat until hot but not smoking. Add onion, garlic, and broccoli stems; cover, and cook, stirring occasionally, until vegetables are soft, about 15 minutes. Add stock and salt; cover, raise heat to medium-high, and bring to a boil. Add broccoli florets; reduce heat, and simmer, uncovered, until florets are just tender, about 10 minutes.
Remove soup from heat, and let cool, about 10 minutes. Fill a blender no more than halfway to puree soup in batches until smooth. Return soup to pot; stir in milk and cayenne. Cook over medium heat until heated through (do not boil).
Heat broiler. Divide cheese among bread slices; toast under broiler until melted and golden brown, 45 to 60 seconds. Divide
Broccoli Rabe Saute with Chicken Sausage
This saute is delicious as a side dish or tossed with pasta as a main.
Prep: 20 minutes
Total: 25 minutes
Ingredients
6
2 tablespoons olive oil
4 garlic cloves, thinly sliced
4 anchovy fillets, optional
1/4 to 1/2 teaspoon crushed red pepper
4 ounces fresh chicken sausage, removed from casing (1 to 2 links)
1/2 cup golden raisins
2 bunches broccoli rabe, cut crosswise with water still clinging to it (blanched if desired) 1-inch thick and well washed (1 pound each)
Coarse salt and ground pepper
1 to 2 tablespoons fresh lemon juice
Directions
Heat olive oil in a large skillet over medium heat; add garlic, anchovy fillets (if using), and crushed red pepper. Cook, stirring, until anchovy breaks down and garlic is just golden, 30 to 60 seconds.
Add chicken sausage; increase heat to medium-high. Cook, stirring occasionally, until opaque, 3 to 5 minutes.
Add raisins and as much broccoli rabe to skillet as will fit; season with salt and pepper. Cook, tossing and adding remaining broccoli rabe as there is room; cook until broccoli rabe is tender, 6 to 10 minutes (less if it has been blanched).
Season with salt, pepper, and lemon juice to taste. Serve
Power Foods: Broccoli Rabe item:
With its deeply ruffled leaves and demure green florets, broccoli rabe (pronounced ';rahb';) looks like a kinder, gentler broccoli. But it's far from mild-mannered. This bold member of the Brassica, or cabbage, genus has a bitter edge similar to that of its cousin, mustard greens. A staple in the Italian kitchen, broccoli rabe shines as a counterpoint to starchy, sweet, and spicy foods (think: pasta and garlic), and it makes as much of an impact on your health as it does on your taste buds.
Health Benefits
The big news with broccoli rabe is its cancer-preventing potential. Like all Brassicas, it's a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.
A 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body's cells.The bitter green is also a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.
How to Buy
Broccoli rabe is available year-round, but cool weather brings out the best in this vegetable, mellowing its harsh edge slightly. Depending on where you shop, you may see it labeled as broccoli raab, rapini, broccoletti, or cima di rapa. Look for vibrant green leaves and plump stems; avoid bunches with yellowed leaves, flowering buds, or dry-ended stalks. Smaller-leaved plants are younger and therefore milder and more tender than larger-leaved specimens. And take a sniff; a ';cabbage-y'; smell is a clue they're past their prime.
Cooking Tip
Reduce the broccoli rabe bite by blanching and shocking it (giving it a brief dunk in salted boiling water followed by a dip in ice water). To maximize freshness, remove the twist tie and store the greens, wrapped in a damp paper towel inside a plastic bag, in the refrigerator for up to four days.
Recipes
Hearty Peasant Soup
Broccoli Rabe Saute with Chicken SausageWhat are some easy,healthy and delicious recipes for broccoli?
Broccoli with Garlic and Soy Sauce
1 head garlic, peeled (about 16 cloves)
1 cup good olive oil
1 teaspoon crushed red pepper flakes
1 teaspoon kosher salt
4 stalks broccoli, cut into florets (8 cups of florets)
2 tablespoons low sodium soy sauce
Put the garlic cloves and oil in a small heavy-bottomed saucepan. Bring to a boil and cook uncovered over low heat for 10 to 15 minutes, until the garlic is browned and tender. Turn off the heat and add the red pepper flakes and 1/2 teaspoon salt. Immediately pour into a heat-proof container to stop the cooking. Allow to cool to room temperature.
For the salad, blanch the broccoli florets in a large pot of boiling salted water for 2 to 3 minutes, until crisp-tender. Drain well and immerse immediately into a large bowl of ice water until the broccoli is cooled. This process stops the cooking and sets the bright green color. Drain well.
In a large bowl, toss the broccoli with 1/2 teaspoon salt, 1/4 cup of the oil used to cook the garlic, the soy sauce, and 8 or more cloves of cooked garlic. Taste for seasonings and serve cold or at room temperatureWhat are some easy,healthy and delicious recipes for broccoli?
Roasted Broccoli with Garlic
1 head broccoli, washed and trimmed
12 cloves garlic, peeled
2 tablespoons olive oil
Sea salt and freshly ground black pepper, to taste
Preheat oven to 450 degrees. Cover a rimmed baking sheet with heavy duty foil and set aside. Cut the broccoli into florets and slice the stems into 1/8-inch disks. Spread the broccoli and garlic cloves evenly over the foil. Drizzle with the olive oil and stir to coat well. Roast for 15 minutes. Remove from the oven, stir and return to the oven to roast for 15 minutes more. Remove from the oven and season to taste with the salt and pepper.Makes 4-6 servings.
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Broccoli with Pine Nuts
3/4 pound broccoli, cut into spears
1/4 cup butter or margarine
1/2 cup pine nuts
Heat 1 cup water to boiling in 2-quart saucepan; add broccoli. Cook about 10 minutes or until stems are crisp-tender; drain. Melt butter in 8-inch skillet. Cook pine nuts in butter over medium heat about 5 minutes, stirring frequently, until golden brown. Stir pine nuts into broccoli.
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Warm Broccoli Mushroom Salad
Serving Size : 6
4 cups broccoli florettes, fresh or frozen
3 slices of bacon, cut into small pieces
3/4 cup finely chopped onion
2 tablespoons raspberry or balsamic vinegar
8 oz (about 21/2 cups) fresh white mushrooms, sliced
In a medium saucepan bring 1-inch water to a boil. Add broccoli; return water to a boil; reduce heat, simmer covered until crisp-tender, 2 to 3 minutes; set aside.
In a large nonstick skillet, over medium-high heat cook bacon until nearly crisp and most of the fat is rendered out, about 4 minutes. Add onion, cook, stirring ofrequently, until the onion is crisp-tender and the bacon is crisp, 3 to 4 minutes.
Stir in vinegar; cook and stir until vinegar is reduced by half, about 30 seconds. Add mushrooms, salt and reserved broccoli; toss to coat.
BROCCOLI OR CAULIFLOWER AND CHEESE.
1 pkg. frozen cauliflower or broccoli, or fresh.
1 can cream of mushroom soup, or some other soup.
1/4 c. grated low fat cheese
Cook the broccoli or cauliflower according to the directions on the package. Place in lightly greased casserole. Pour over mixture of cheese and soup. Bake in 180C (350F) degree oven for 15 minutes or until cheese has melted.
roasted broccoli
broccoli slaw
broccoli salad (with bacon bits, sunflower seeds, raisins, and mayo dressing
broccoli steamed
broccoli tempura fried, really good
make pepper steak and substitute the peppers with broccoli (really good)
http://www.cookingnook.com/great-broccol鈥?/a>
Great site. Full of a lot of different recipes for broccoli.
Toss chopped broccoli with salt, pepper, olive oil and parmesan cheese. Roast in the oven until tender crisp. MMMMM
I like to steam it with carrots and garlic in one of those microwave steamer bags! So easy, so good!
Broccoli needs nothing done to it. I love it raw with cottage cheese on top.
Steamed to ';tender crisp';, then drizzled with cheese sauce.
sauted in extra virgin olive oil and garlic
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