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Phase 1 Vegetable Recipes



Broccoli Information and Use


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.


Broccoli was first commercially grown in the US in the 1920s. The word “broccoli” comes from the Italian “Brocco” meaning arm branch.


Broccoli is a relative of cabbage, Brussels sprouts, and cauliflower, and cauliflower can be substituted for broccoli in many recipes. Broccoli is a good source of calcium—I’ve read where it contains as much calcium, gram for gram, as milk.


Broccoli is in season from October through April but is available year-round in most supermarkets. Store unwashed in the refrigerator for up to 4 days in a plastic bag.


Don’t overcook—perfectly 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.


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 slaw.

Simple Roasted Broccoli


1 bunch broccoli (2 or 3 stalks)

Olive oil

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.

Chili-Garlic Roasted Broccoli

Four servings. 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 powder

1 tablespoon grill seasoning blend

     (recommended: 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.


Place extra-virgin 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.

Sesame Broccoli

From www.allrecipes.com.


1 tablespoon olive oil

1 tablespoon sesame seeds

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.

Sesame Broccoli with Soy Sauce

Four servings. From www.justvegetablerecipes.com.


1 lb fresh broccoli spears (I use 2 stalks)

1 tablespoon canola oil

1 tablespoon vinegar (rice vinegar or balsamic is good)

1 tablespoon soy sauce

1 tablespoon sesame seeds, toasted


Steam or microwave broccoli until tender crisp; drain well.


In a small saucepan, combine oil, vinegar, and soy sauce. Heat to boiling. Pour over broccoli; turn spears to coat well. Sprinkle with sesame seeds. Serve at once.

Balsamic Broccoli

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 oil

4 cloves garlic, peeled and crushed (or 2 teaspoons jarred garlic)

1 small jalapeno pepper, cored, seeded, deveined, and minced

1/4 cup balsamic vinegar


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.


Meanwhile, combine 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.

Broccoli with Balsamic Vinaigrette

Five servings. From www.meals.com.


1 1/2 pounds broccoli, cut into 1-inch pieces

1/4 cup olive oil

1 1/2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon ground black pepper


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-Garlic Sauté

Four servings. From www.Almanac.com.


1 pound fresh broccoli spears

3 cloves garlic, minced

2 to 3 tablespoons olive oil or peanut oil

1/2 cup chicken broth

1/4 teaspoon salt

1/4 teaspoon dried crushed red pepper


Remove and discard broccoli leaves and tough ends of stalks; cut broccoli into spears. Sauté garlic and broccoli in hot oil in a large skillet over medium-high heat, 2 to 3 minutes. Add broth, salt, and crushed red pepper. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until broccoli is crisp-tender.

Peppered Broccoli Stir-Fry

Four to six servings. From www.meals.com.


1 tablespoon olive oil

2 cloves garlic (optional), finely chopped (or 1 teaspoon garlic from jar)

1/8 teaspoon dried red pepper flakes, crushed

6 cups broccoli florets (I use 1 bunch of 3 stalks)

1 cup red bell pepper strips (about 1 small)

1/4 teaspoon salt

1/4 teaspoon ground black pepper


Heat olive oil in large, nonstick skillet over medium-high heat. Add garlic and crushed red pepper; cook for 30 seconds. Stir in broccoli and bell pepper. Cook, stirring occasionally, for 5 to 6 minutes or until vegetables are tender. Season with salt and pepper.


Another time, try this dish with cauliflower or zucchini in place of the broccoli.

Broccoli and Cheese Pie

Four servings. From www.recipezaar.com: 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. Wash 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 finish draining.


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 Parmesan cheese.


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

Broccoli Bake


1 pound broccoli florets (with some of the stalk, can use more than a pound)

2 teaspoons trans fat free margarine (or butter)

1/4 cup chopped onion

1/2 cup chopped celery

1/4 cup mushrooms chopped

1/2 cup veggie stock (can use chicken broth)

1 teaspoon Italian seasonings

1/2 cup parmesan cheese


Preheat oven to 350 degrees F. Place broccoli in steamer for 4 to 5 minutes, until tender-crisp. Drain, and keep warm.


Melt margarine or butter in skillet over medium heat. Sauté onions, celery, and mushrooms 4 to 5 more minutes. Stir in stock and seasonings, salt, and pepper; simmer 2 minutes; stir in broccoli. Transfer mixture to a baking dish sprayed with cooking spray. Top with parmesan cheese, and bake 15 minutes.

Steamed Broccoli with Miso-Sesame Sauce

Four servings. Source: Body+Soul (October 2005)


2 tablespoons dark miso

1 1/2 tablespoons toasted white or black sesame seeds

2 tablespoons fresh lemon juice

1 tablespoon toasted sesame oil

1/2 cup rice or soy milk

4 cups broccoli florets (cut from about 2 pounds of whole broccoli heads)

2 tablespoons minced red bell pepper


In a 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 minutes.


Transfer to serving dish; drizzle with sauce and garnish with red pepper.

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 olives.


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 serve.

More broccoli recipes can be found on the

Salad Pages and the Soup Pages.

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