Broccoli can help reduce the risk of some forms of cancer and heart disease. It also keeps bones, eyes, and teeth strong. Choose bright green or purplish-green heads. Leaves and stems should be dark green. Stalk should be tender and firm with compact buds. Serve broccoli raw or cooked. Steam, boil, or simmer in a little water, or microwave for the shortest time possible. Overcooked broccoli loses nutrients. Add broccoli to soups, salads, casseroles and stir-fries.
Creamy Broccoli and Apple Salad
Ingredients |
Directions |
- 6 cups broccoli florets
- ¾ cup dried cranberries
- ½ cup sunflower seeds
- 3 medium green apples (rinsed and sliced)
- ½ cup chopped red onions
- 1½ cups low-fat plain yogurt (or soy yogurt)
- 2 Tbs Dijon mustard
- ⅓ cup honey
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- Combine broccoli, dried cranberries, sunflower seeds, sliced apples and chopped onion in a large serving bowl.
- In another mixing bowl, blend yogurt, mustard and honey.
- Add dressing to the salad mixture and mix.
- Chill in refrigerator for at least one hour before serving.
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Recipe source: North Dakota State University Extension
Broccoli Cheese Soup
Ingredients |
Directions |
- 3 Tbs vegetable oil
- 1 medium onion, diced
- 3 Tbs all-purpose flour
- 4 cups chopped broccoli
- 3 cups water
- 1 chicken bouillon cube
- ½ tsp black pepper
- ¼ tsp garlic powder
- ½ cup milk
- 4 ounces cheese, shredded (1 cup shredded)
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- Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.
- Heat oil in a large pot over medium heat. Add onion, and cook for about 2 minutes until the onion is soft and clear.
- Add flour to the pot, and cook for 1 minute, stirring continuously.
- Add broccoli, water, bouillon cube, pepper, and garlic powder.
- Reduce heat to medium low, and cook for about 20 minutes or until the broccoli is tender. Stir occasionally to prevent soup from sticking to the pot.
- Remove from heat, add the milk and cheese, and stir until cheese melts.
- Place back on the stove, and cook on low heat for about 2 to 3 minutes until soup is thoroughly heated. Serve immediately.
- Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
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Recipe source: University of Florida Extension
Broccoli Cheddar Crescent Ring
Ingredients |
Directions |
- 4 cups finely chopped broccoli florets (about 13 ounces)
- 2 Tbs olive oil
- 1/4 tsp crushed red pepper flakes
- 1 clove garlic, finely chopped
- Kosher salt and freshly ground black pepper
- 6 ounces cream cheese, diced
- Nonstick cooking spray, for greasing the pan
- Two 8-ounce tubes refrigerated crescent roll dough
- 5 slices Cheddar, cut in half (about 5 ounces)
- Ranch dressing, for serving
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- Preheat the oven to 375 degrees F.
- Add the broccoli, oil, crushed red pepper, garlic and 2/3 cup water to a large skillet and stir until combined. Cover and bring to a boil. Let the broccoli steam until bright green and just crisp tender, about 3 minutes. Remove the lid and let the water continue to boil until it is completely evaporated, 3 to 4 minutes.
- Stir in 1/2 teaspoon salt and a few grinds of pepper and transfer to a medium bowl. Let cool slightly, about 15 minutes. Stir the cream cheese.
- Coat the back of a baking sheet with cooking spray. Unroll both cans of crescent dough and separate unto 16 triangles. Put a 5-inch ramekin in the center of the prepared baking sheet.
- Arrange the triangles in a ring around the ramekin so the short sides of the dough are touching the ramekin, overlapping slightly, and the pointed ends are facing outward (it should look like a giant sun).
- Spoon the broccoli mixture over the short ends of the triangles closest to the ramekin. Cover the broccoli with the cheese slices and remove the ramekin.
- Take hold of the pointed end of one of the triangles and fold it up and over the filling, tucking the tip under the bottom edge of dough to secure (the dough will not cover the filling completely). Repeat with the remaining triangles (there will be some gaps where you can see the broccoli mixture).
- Bake until the dough is golden brown and the cheese is melted, about 25 minutes.
- Let cool for 15 minutes.
- Use a spatula to slide the ring off the baking sheet onto a platter. Serve with Ranch dressing for dipping.
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Recipe source: Food Network