Broccoli Is Best!

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This week I had one of the tastiest heads of fresh broccoli, they are in season and you should go get you one too. Among vegetables, broccoli is one of the best choices; it is low in calories but rich in vitamins, minerals, fiber and healthy phytonutrients. Consuming a serving of broccoli daily can improve your nutrient intake and promote your general health and well-being.

**Broccoli is low in calories, only 30 calories in a ½ cup serving.

**Broccoli is high in Vitamins C, A and K, and has small of amounts of Vitamins B and E.

**Broccoli is rich in both forms of dietary fiber, soluble and insoluble.

**Broccoli contains a number of natural phytochemicals, these can reduce cancer risks.

Check out your Farmers Market and go grab a head of broccoli!

 

Broccoli with Beer Cheese Sauce

(I tried this one out this week and it was a hit).

12 ounces broccoli florets (5 cups raw)

1/4 cup beer

1 1/2 tablespoons flour

3/4 cup fat-free milk

1/4 cup beer

3/4 cup reduced-fat cheddar

1 tablespoon chives

1/2 teaspoon grated lemon rind

1/4 teaspoon kosher salt

Arrange broccoli in a steamer. Steam, covered, 4 minutes or until crisp-tender. Place broccoli in a large bowl. (I steamed mine in a microwave covered with one tablespoon of water for about 3-4 minutes)

Whisk 1/4 cup beer and flour in a bowl. Combine milk and 1/4 cup beer in a pan; bring to a simmer. Stir in flour mixture; bring to a boil. Reduce heat; simmer 2 minutes. Add cheddar, chives, lemon rind, and kosher salt. Pour over broccoli.

Serves 6, each serving contains; Calories 79, Fat 3.3 g, Sodium 227 mg.

Best Roasted Broccoli Ever

4-5 pounds of broccoli (about 2 large heads), cut into florets, be sure they are very dry

5-5 1/2 Tbsp. Olive oil

1 ½ tsp. salt

½ tsp. ground pepper

4 garlic cloves, peeled and sliced

1/3 cup freshly grated Parmesan cheese

Preheat the oven to 425. Lay broccoli florets onto a cookie sheet. Toss with 4 Tbsp. of the olive oil, salt and pepper. Add the garlic cloves. Roast for 20-25 minutes. There will be some browning.

Zest the lemon over the broccoli, then squeeze the juice, over the broccoli. Add the remaining 1 ½ Tbsp. olive oil, toss and sprinkle with 1/3 cup of freshly grated Parmesan cheese.

Easy Shrimp and Broccoli Stir Fry

Shrimp and Broccoli

1 tablespoon olive oil

1 1/2 pounds medium shrimp, peeled and deveined

5 cups broccoli florets

1 teaspoon sesame seeds

1 green onion, thinly sliced

For the Sauce

3 tablespoons reduced sodium soy sauce

2 tablespoons oyster sauce

1 tablespoon rice wine vinegar

1 tablespoon brown sugar, packed

1 tablespoon freshly grated ginger

2 cloves garlic, minced

1 teaspoon sesame oil

1 teaspoon cornstarch

1 teaspoon Sriracha, optional

In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha; set aside.

Heat olive oil in a large skillet over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.

Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.

Serve immediately, garnished with sesame seeds and green onion, if desired.

Serves 4, each serving contains; Calories 287.

Baked Broccoli Parmesan Dip

2 teaspoons olive oil

1/4 cup Panko*

8 ounces cream cheese, at room temperature

2 1/2 cups fresh broccoli florets

3/4 cup shredded cheddar cheese, divided

1/2 cup sour cream

1/4 cup grated Parmesan

1/4 cup milk

1 tablespoon Creole seasoning

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

Kosher salt and freshly ground black pepper, to taste

Preheat oven to 375 degrees F. Lightly oil a 9-inch baking dish or coat with nonstick spray.

Heat olive oil in a large skillet over medium high heat. Add Panko and cook, stirring, until browned and toasted, about 3 minutes; set aside.

In a large bowl, combine cream cheese, broccoli, 1/2 cup cheddar cheese, sour cream, Parmesan, milk, Creole seasoning, garlic powder and onion powder; season with salt and pepper, to taste.

Spread broccoli mixture into the prepared baking dish; sprinkle with remaining 1/4 cup cheddar cheese. Place into oven and bake until bubbly, about 20-25 minutes.

Serve immediately, sprinkled with Panko, if desired. Serves 6.

Breakfast, Broccoli, Ham & Cheese Quiche

16 ounces precooked shredded potatoes or frozen hash browns (thawed)

1 3/4 cups liquid egg substitute

2 tablespoons all-purpose flour

1 tablespoon canola oil or extra-virgin olive oil

1/4 teaspoon salt

2 cups finely chopped broccoli florets

1 cup shredded extra-sharp Cheddar cheese

3/4 cup finely diced smoked ham

3/4 cup reduced-fat sour cream

1/4 cup minced fresh chives

1/8 teaspoon freshly ground pepper

Preheat oven to 375°F. Generously coat a 9-inch spring form pan with cooking spray. Line a rimmed baking sheet with foil.

If using hash browns, squeeze any excess moisture from the thawed potatoes. Toss shredded potatoes (or hash browns) with 1/4 cup egg substitute, flour, oil and salt in a medium bowl. Pat the mixture into the bottom and 2 inches up the sides of the prepared springform pan. Bake until the potatoes are beginning to brown at the edges, 35 to 40 minutes.

Fill the crust with broccoli, cheese and ham. Whisk the remaining 11/2 cups egg substitute, sour cream, chives and pepper in a medium bowl. Place the pan on the prepared baking sheet and pour the egg mixture over the filling.

Bake the quiche until the center is just set, 50 minutes to 1 hour. Let cool for 15 minutes. Run a knife around the edges to loosen the sides, remove the pan sides and cut the quiche into wedges.

 

Serves 6, each serving contains; Calories 296, Fat 16 g, Cholesterol 42 mg, Carbohydrates 17 g, Protein 22 g, Fiber 2 g, Sodium 603 mg, Potassium 440 mg.

Written By

Photo of Tammy Kelly, Ed. DTammy Kelly, Ed. DCounty Extension Director (252) 527-2191 tammy_kelly@ncsu.eduLenoir County, North Carolina
Posted on May 15, 2015
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