Broccoli

27 Jul

Description

Broccoli is a hardy vegetable of the cabbage family this is high in vitamins A and D.  It develops best during cool seasons of the year.  Fun fact: BROCCOLI is worth 12 points in scrabble!

Nutrition

  • Broccoli is low fat & low in sodium
  • Broccoli is saturated fat free & cholesterol free
  • Broccoli is high in vitamin C & folate
  • Broccoli is a good source of dietary fiber & potassium

Selection & Storage

Choose odorless broccoli heads with tight, blush-green florets. Refrigerate broccoli and use within 3-5 days.

Check out this video of broccoli selection & storage:

http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=13&SuperSubID=19

Preparation

Just wash and cut broccoli into smaller pieces

Ways to Enjoy

  • Steam broccoli for 2-3 minutes- this is a great way to lock in all the nutrients!
  • Eat it raw- by itself or in a salad
  • The stalks are nutritious too!  Cut them up and add to your favorite soup or casserole
  • Add broccoli to your stir fry
  • Grate broccoli stalks and add them to your favorite cole slaw recipe
  • Try this easy pasta dish:

Blanche broccoli florets and add to your favorite whole wheat pasta salad before chilling, or toss with a little olive oil and add to hot pasta for a delicious and filling dish

Recipes

Steamed Broccoli with Lemon-Dill Dressing

1 bunch broccoli (about 2 pounds)

3 carrots, peeled and cut into 2-inch strips

Lemon-Dill Dressing

6 tablespoons olive oil

2 tablespoons lemon juice

Zest of one lemon, grated or minced

¼ teaspoon black pepper (optional)

1 teaspoon dried dill weed or 3 teaspoons fresh dill

Salt to taste

Wash, trim stems from broccoli and peel, cut into strips the same size as carrots. Cut florets into small uniform pieces and set aside. Prepare carrots and set aside. Bring a large saucepan of water to a boil. (Or prepare the steamer) Add carrots and broccoli stems. Cook for one minute. Add broccoli florets and boil two minutes longer. Do not over cook. Drain, and rinse under cold running water, drain again. Place in a large bowl and gently toss with dressing. Serve immediately. Makes six servings.

Broccoli Stir-fry

  • 2 tablespoons toasted sesame seed oil
  • 1/2 cup walnuts, broken or chopped coarsely
  • 1/4 cup chopped green onions with tops (optional)
  • 4 cups broccoli florets
  • 1/4 cup red pepper strips
  • 2 tablespoons lite soy sauce

In a large heavy, skillet heat oil until hot. Add walnuts and onions and stir-fry for one minute tossing constantly. Add broccoli and continue to toss for three to four minutes. Add red pepper strips and soy sauce and continue to cook one minute longer. Serve immediately. Makes six servings.

(image source: urbanext.illinois.edu)

Sources

Produce for Better Health Foundation (2011). Fruit & Vegetable Nutrition Database. Retrieved from http://www.fruitsandveggiesmorematters.org

University of Illinois Extension. (2011). Watch Your Garden Grow. http://urbanext.illinois.edu/veggies/broccoli.cfm

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