Phase 1 Vegetable Recipes
Broccoli should be deep green with clusters of tight buds, which can
have a purple tinge. The stalks are edible and can be peeled if too
tough. When shopping, look for a strong color, tight buds, and healthy
leaves on the stalk. The stems should be a lighter green than the buds
and easy to pierce with a fingernail. Avoid stalks with yellowed or open
bud clusters and stems that are hard and dry. The stalks are edible and
contain many nutrients. The stalks can peeled if too tough.
cooked broccoli is bright green with a mild, pleasant flavor and a
tender but firm texture. Overcooked broccoli, however, becomes an
off-color, off-flavor mush with a somewhat sulfurous aroma. To avoid
overcooking broccoli, don't leave it covered up once it's done. Uncover
it and either serve it right away or plunge it into a bowl of ice water
to stop the cooking and preserve the color, flavor, and vitamins in your
Broccoli can be eaten raw as a snack, by itself or with a dip. It can be
cooked by several methods: roasted, steamed, stir-fried, sautéed. It can
be used in soups, casseroles, and quiche. Broccoli salads are good, and
the stalks can be peeled and cut into rounds for cooking or shredded for
Simple Roasted Broccoli
1 bunch broccoli (2 or 3 stalks)
Salt and pepper to taste (or garlic salt and pepper)
Preheat oven to 450 degrees F. Line cookie sheet or shallow
roasting pan with foil. Place broccoli florets on foil, and drizzle with
olive oil, tossing to coat evenly. Sprinkle with seasonings. Bake 15
minutes and check. If not done, roast a little longer. It’s okay to have
some “burnt” pieces—they will taste nutty, not burnt.
Recipe from Rachael Ray. Easy and tasty way to cook broccoli.
1/4 cup extra
virgin olive oil, more or less
5 to 6 cloves
garlic, finely chopped
1 tablespoon chili
1 tablespoon grill
Montreal Steak Seasoning by McCormick Grill Mates)
1 large bunch
(usually 2 or 3 stalks) broccoli, cut into thin, long spears
Preheat oven to
425 degrees F.
olive oil, garlic, chili powder and grill seasoning in the bottom of a
large bowl and add the broccoli spears. Toss to coat broccoli evenly
then transfer to a large nonstick baking sheet. Roast the broccoli until
ends are crisp and brown and stalks are tender, 17 to 20 minutes.
1 tablespoon olive
1 tablespoon sesame
Broccoli florets from
1 bunch (2 or 3 stalks) fresh broccoli (about a pound)
1/4 cup chicken broth
1/4 teaspoon salt
freshly ground black
pepper to taste
Heat oil in a large
skillet or wok over medium heat. Add sesame seeds. When seeds start to
darken, stir in broccoli florets. Cook, stirring, until the broccoli
turn bright green.
Pour in chicken
broth, salt, and pepper. Cover and cook until broccoli is tender-crisp,
about 5 minutes. Uncover and cook until liquid evaporates.
From Sugar Busters
Quick & Easy Cookbook.
1/2 cup water
1 teaspoon salt
3 large stalks
broccoli, cut into 1-inch florets
1 tablespoon olive
4 cloves garlic,
peeled and crushed (or 2 teaspoons jarred garlic)
1 small jalapeno
pepper, cored, seeded, deveined, and minced
1/4 cup balsamic
Bring the water to a
boil in a 3-quart saucepan. Add the salt and broccoli. Bring back to a
boil and boil until the broccoli is crisp tender, about 3 minutes. Drain
and set aside.
the oil, garlic, and jalapeno pepper in a medium skillet over medium
heat. Sauté until the garlic has just begun to brown, 1 to 2 minutes.
Add the broccoli and vinegar, reduce the heat to medium-low, and cook
for 2 minutes.
Five servings. From
1 1/2 pounds
broccoli, cut into 1-inch pieces
1/4 cup olive oil
1 1/2 tablespoons
1/4 teaspoon salt
1/4 teaspoon ground
In a medium-size
saucepan with a steamer, cover and steam broccoli 5 to 7 minutes, or
until crispy-tender. Meanwhile, in a small bowl, whisk together oil,
vinegar, and mustard. Season with salt and pepper. Remove broccoli from
steamer, place on plates, and splash with the balsamic vinaigrette.
Broccoli and Cheese Pie
Four servings. From
This is made without a crust. Makes a nice main dish meal, served with a
salad. You get protein from the eggs, cheeses, and half and half.
1 lb broccoli, cut into medium-size florets
2/3 cup chopped onions
1/4 cup water
4 slightly beaten eggs
2 to 3 tablespoons grated parmesan cheese (optional)
1 1/4 cups fat free half and half
4 to 6 drops hot sauce
Salt and pepper to taste
1/8 teaspoon ground nutmeg
1 tablespoon fresh minced parsley
2/3 cup shredded Swiss cheese
1/3 3up grated parmesan cheese for topping
Set oven to 350 degrees. Grease a 10-inch deep-dish pie plate.
the broccoli (can soak in salt water if desired).
Combine the broccoli, onion, and water in a saucepan; cover, and
cook over medium heat for 6 minutes (don't overcook, cook only until
just tender). Drain in a colander, then turn out onto paper towels to
In a bowl, combine the next 8 ingredients (eggs through Swiss
cheese. Add the broccoli-onion mixture and stir. Pour into a prepared
10-inch deep-dish pie plate.
Sprinkle with 1/3 cup
Bake for about 25-30
minutes, or until set. Let stand for 10 minutes before serving
Note: if desired,
this can be baked in an 11' x 7" baking pan, instead of a pie plate
with Miso-Sesame Sauce
servings. Source: Body+Soul (October 2005)
tablespoons dark miso
1/2 tablespoons toasted white or black sesame seeds
tablespoons fresh lemon juice
tablespoon toasted sesame oil
cup rice or soy milk
cups broccoli florets (cut from about 2 pounds of whole broccoli heads)
tablespoons minced red bell pepper
small bowl, mix miso, sesame seeds, lemon juice, and oil. Slowly add the
milk, stirring well. For a thinner sauce, add more liquid.
Arrange broccoli florets in a steamer basket over a small amount of
water. Steam florets until bright green and just tender, about 5
Transfer to serving dish; drizzle with sauce and garnish with red
Broccoli with Sundried Tomatoes
Makes about 4 cups. Recipe from
Healthy Eating for
Life for Women by Kristine Kieswer.
The tangy flavor of sundried tomatoes is a perfect addition
to steamed broccoli. Look for sundried tomatoes near the pickles and
1 bunch broccoli
6 dried tomatoes in
olive oil, drained
Rinse broccoli and cut into florets. Peel and slice stems
into rounds. Steam over boiling water until just tender, 3 to 5 minutes.
While broccoli is cooking, cut tomatoes into small pieces
and place in a serving dish. When cooked broccoli to tomatoes, toss and
recipes can be found on the
and the Soup Pages.
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September 15, 2003