|
|
Broccoli
Recipes - 1
Broccoli
Soup
Ingredients
1
1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese |
 |
Place vegetables and broth in saucepan. Bring to boil, reduce
heat, cover, and cook until vegetables are tender (about 8 minutes).
Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
Cook, stirring constantly, until soup is lightly thickened and
mixture just begins to boil. Remove from heat. Add cheese and
stir until melted. This is an official 5 A Day recipe.
Makes
4 servings. (1 cup each)
Nutritional
Analysis Per Serving: calories 115, cholesterol 10mg, sodium 255mg,
fat 3g, calories from fat 24%.
Broccoli
Recipes - 2
The
Broccoli and Everything Salad
Ingredients
3 cups raw broccoli, chopped
1 cup seedless raisins
2 strips lean Canadian bacon
1/2 cup red onion, chopped
Vegetable dressing (recipe follows)
In
large bowl, combine chopped broccoli, raisins, cooked diced bacon,
and raw chopped onions. Add dressing to combined ingredients,
and stir to coat evenly. Ready to eat or chill.
Vegetable
Dressing
Ingredients
1/4 cup low calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar
1/2 tsp. vinegar
Combine
ingredients and stir well. This is an official 5 A Day recipe.
Nutritional
Analysis Per Serving: calories 268; fat 6 g, calories from fat
19%, cholesterol 10.2 g, fiber 3g, sodium 303mg.
Broccoli
Recipes - 3
Broccoli Baked Potatoes
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar cheese
1/8 tsp. pepper
Scrub
potatoes. Make shallow slits around the middle as if you were
cutting the potatoes in half lengthwise. Bake until done 30 to
60 minutes, depending on size. Peel broccoli stems. Steam whole
stalks just until tender and chop finely. Carefully slice the
potatoes in half and scoop the insides into a bowl with the broccoli.
Add milk, 3/4 cup cheese and pepper. Mash together until the mixture
is pale green with dark green flecks. Heap into the potato jackets
and sprinkle with remaining cheese. Return to oven to heat through
(about 15 minutes).
Oven:
350° F
Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Makes
6 servings
Nutritional
Analysis Per Potato: calories 274, fat, 7.5g, calories from fat
24%, fiber 4.4g, cholesterol 22mg, sodium, 516mg, protein 9.9g.
Broccoli
Recipes - 4
Pasta Primavera
Ingredients
1 cup Broccoli florets
1 cup Carrots, sliced
1 cup Zucchini, sliced
1 cup Macaroni or rotini
1 Tbsp. Flour (for Sauce)
1 Tbsp. Margarine (for Sauce)
1 cup Skim milk (for Sauce)
1/4 tsp. Dried basil (for Sauce)
1/8 tsp. Black pepper (for Sauce)
2 Tbsp. Parmesan cheese (for Sauce)
Steam
vegetables until tender-crisp, and cook macaroni according to
package directions. In a small saucepan, melt margarine, blend
in flour. Gradually stir in milk and seasoning. (Do not add cheese
at this time.) Cook over medium heat, stirring constantly, until
sauce thickens. Remove from heat and blend in cheese. Pour over
hot vegetables. Add macaroni and mix together.
Makes
2 servings.
Nutritional
analysis per serving: calories 433, fat 9g, calories from fat
19%, cholesterol 7mg, fiber 6g, sodium281 mg.
Broccoli Recipes Information Page - Return To Top
|
