Three Easy, Healthy, Colorful Broccoli Dishes
Tasty Recipes to get this Nutrition-Packed Vegetable into Daily Diet
© Yahan Wu
Oct 13, 2009
Broccoli, with its impressive nutritional profile that includes calcium, fiber, beta carotene, vitamin C, vitamin A, vitamin K and phytochemicals, may help boost certain enzymes that help to detoxify the body. These enzymes help to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure.
On top of that, broccoli also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C. The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.
A high intake of broccoli has been found to reduce the risk of prostate cancer and has also shown that it is beneficial in the prevention of heart disease. Broccoli also contains the compound glucoraphanin, which can be processed into an anticancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled more than ten minutes.
Here are some quick baking and stir-fry broccoli recipes:
Broccoli Pizza with Argula, Pesto and Cheese
Preparation:
30 min
6 servings
Ingredients:
- 1 pound prepared pizza dough, preferably whole-wheat
- 2 cups chopped broccoli florets
- 1/4 cups water
- 5 ounces (about 6 cups) arugula, any tough stems removed, chopped
- Pinch of salt
- Freshly ground pepper to taste
- 1/2 cup prepared pesto
- 1 cup shredded part-skim mozzarella cheese
Directions:
- Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
- Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
- Meanwhile, cook broccoli and water in a large skillet over medium heat (covered) until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
- Spread pesto evenly over the crust, top with the broccoli mixture, and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Colorful Oven Vegetables: Broccoli, Cauliflowers, Carrots and Onions
Preparation:
45 min.
10-12 servings
Ingredients:
- 1/3 cup butter
- 1/2 tsp. dried thyme
- 1/4 to 1/2 tsp. salt1/4 tsp. pepper
- 2 cup broccoli florets
- 3 cup cauliflowerets
- 3 Zuchinis
- 6 medium carrots, julienned3 small onions, quartered
Directions:
- Place butter in a shallow 3 qt. baking dish; place in a 400º oven for 5 minutes or until melted.
- Stir in thyme, salt and pepper. Add the vegetables and toss to coat.
- Cover and bake for 25-30 minutes or until vegetables are crisp-tender.
Sesame Broccoli Stir Fry with Celery and Water Chestnuts
Preparation:
20 min.
2 to 3 servings
Ingredients:
- 1 bunch broccoli, about 2 lbs
- 1/4 cup peanut or vegetable oil
- 1/4 cup water
- 1 tablespoon soy sauce
- 1 cup thinly sliced celery
- 1 can (5 oz) water chestnuts drained and sliced
- 1 tablespoon sesame seeds
Directions:
- Trim outer leaves and tough ends from broccoli. Cut stalks and flowerets into 2" lengths then slice thin, lengthwise.
- Heat oil in large wok or skillet; add broccoli and cook stirring constantly until broccoli turns a bright green.
- Add water and soy sauce.
- Stir in celery and water chestnuts. Heat to boiling, cover. Steam 5 minutes.
- While broccoli cooks, heat sesame seeds over low heat in small skillet. Shake pan constantly, just until lightly toasted; stir into broccoli mixture.
- Place in bowl and serve with more soy sauce over top as desired
Source: Vegetarians in Paradise, Broccoli: The Crown Jewel of Nutrition, 2009
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