your food
EVERYDAY DELICIOUS
FOOD HERO: Get to Know Broccoli
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KEY TO SUCCESS:
Whether you’re steaming or boiling,
cook broccoli briefly— 3-4 minutes is enough. Perfectly cooked
firmness. By Emily Hines
broccoli will be bright green and tender, with some
Why is broccoli a superstar food? This spring vegetable from the cabbage family is loaded with the antioxidant vitamin C, which helps your vision, immune system, and the growth and repair of body tissues. Broccoli is high in calcium, a nutrient that builds strong bones and teeth, and fiber, a nutrient that prevents constipation, lowers cholesterol and helps stabilize blood sugar. Broccoli is also high in folic acid, which helps make new cells in your body, and is especially important if you’re pregnant. And last but not least, broccoli has powerful cancer-fighting compounds.
DAILY NUTRITIONAL INFORMATION PER SERVING
SERVING SIZE: ½ cup cooked
CALORIES: 27
Fat: 0 grams Carbohydrates: 5.6 grams
Dietary Fiber: 2.5 grams
Protein: 1.8 grams Calcium: 31 mg
Folate (folic acid): 84 mcg Vitamin C: 50.6 mg
SOURCE : USDA
YOUR BROCCOLI PANTRY
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STEAMED BROCCOLI
1. In a deep pot, bring about 1 inch of water to a boil.
2. Steam broccoli (about 1 bunch, separate the florets) in a steamer basket for 3-4 minutes; drain.
3. Mix broccoli with 2 tablespoons extra-virgin
olive oil, 1 small garlic clove minced and
salt (to taste).
Spice up this basic recipe by adding basil, dill, lemon, marjoram, oregano, tarragon or thyme.
POWER TIPS
• Store broccoli unwashed, in loose plastic bags in the refrigerator for 3-5 days. • Don’t get rid of the stalks! Grate broccoli stalks and substitute for cabbage in your favorite coleslaw recipe.
SUMMER
SPRING 2010 | HEALTHY ADVICE 53
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EXTRA CREDIT BROCCOLI
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BROCCOLI STIR-FRY
1. Heat 2 tablespoons of toasted sesame oil in a large skillet.
2. Add ½ cup of chopped walnuts and ¼ cup chopped green onions, and toss for 1 minute.
3. Add 4 cups of broccoli florets, and toss for 3-4 minutes.
4. Add ¼ cup red pepper strips and 2
tablespoons of low-sodium soy sauce,
toss for 1 more minute.
5. Serve right away over whole-grain rice.
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