Beautiful Broccoli
By Jacqueline Dunnington
The old and anonymous adage that "all roads lead to Rome" may no longer be true, but the path to the source of broccoli culture leads to this ancient city. The broccoli plant (brassica oleracea, cultivar: italica) is a member of the same family as cauliflower and Brussels sprouts. In today's Italian, a brocco is a shoot or sprout, from the Latin root for spike. This cruciferous vegetable is eaten before the buds open and flower. Broccoli is prized not only for the "spike" it gives to our taste buds, but also for its splendid health benefits as a potent source of folic acid, fiber, and vitamin A.
Fresh broccoli should be cleaned before using to rinse away any insects buried in the buds. To do this, soak stalks in cold water with some vinegar for at least 20 minutes.
BROCCOLI AND SCALLIONS IN GINGER-SOY SAUCE
(Serves 4)
East meets West in this tangy vegetable side dish.
4 cups fresh broccoli florets
1 cup sweet onion, extra finely shredded
SAUCE
2 Tablespoons olive oil
2 cloves garlic, crushed
2 Tablespoons peeled and freshly shaved ginger root
1/4 cup low-sodium soy sauce
Dash lemon juice dissolved in 1 Tablespoon tahini
Garnish: Several teaspoons of untoasted sesame seeds
Prepare sauce first. Sauté garlic and ginger root in oil until soft. Add soy sauce and dash of lemon juice with tahini. Keep warm and set aside. Steam broccoli with sweet onion until cooked but still crunchy. Pour sauce over vegetables, sprinkle with sesame seeds, and serve at once. Great with steamed brown rice.
| Total calories per serving: 152 | Fat: 11 grams |
| Carbohydrates: 12 grams | Protein: 5 grams |
| Sodium: 628 milligrams | Fiber: 4 grams |
BROCCOLI AND AVOCADO GUACAMOLE
(Serves 4)
A healthy twist for a Southwestern classic.
2 large, very ripe avocados, peeled and seeded
2 small scallions, trimmed and very finely chopped
1 large, very ripe tomato, peeled and mashed
2 cups fresh broccoli florets, steamed and chopped
Juice of one lime
Dash garlic powder
Freshly cracked black pepper to taste
Fork mash the avocado pulp in a deep-sided glass bowl and combine with all the prepared vegetables. Add the lime juice, garlic powder, and cracked pepper to taste. Serve with baked salt-free chips or crackers.
| Total calories per serving: 224 | Fat: 19 grams |
| Carbohydrates: 14 grams | Protein: 4 grams |
| Sodium: 29 milligrams | Fiber: 5 grams |
BROCCOLI-RICE CASSEROLE
(Serves 4)
This hot meal-in-one is easy to prepare and economical.
1 Tablespoon olive oil
2 cloves garlic, crushed
1 cup whites of leek, scrubbed and finely chopped (onions will do)
2 cups slightly under-cooked brown rice (long or short grain)
One 28-ounce jar fat-free pasta sauce
1-1/2 cups fresh broccoli, steamed and cut into tiny pieces
Garnish: 2 heaping Tablespoons ripe olives, finely chopped
Preheat oven to 375 degrees and lightly oil a 2- to 2 1/2- quart casserole. Sauté garlic and leek in oil until soft, and mix into a bowl with rice, sauce, and broccoli. Blend well, scrape all ingredients into casserole, and bake until heated through. Garnish and serve with a fresh green salad.
| Total calories per serving: 226 | Fat: 5 grams |
| Carbohydrates: 40 grams | Protein: 7 grams |
| Sodium: 543 milligrams | Fiber: 7 grams |
High in iron.
BROCCOLI AND BEAN SALAD WITH CITRUS-CHIVE DRESSING
(Serves 4)
A light salad with a special tangy flavor.
4 cups fresh broccoli florets, trimmed and steamed (leave crunchy)
1 cup cooked white beans (navy or great northern variety)
1-1/2 cups cooked green beans, diagonally cut into small pieces
1/2 cup well washed and finely shredded red cabbage
2 Tablespoons finely chopped fresh parsley
CITRUS CHIVE DRESSING
2 Tablespoons olive oil
2 cloves garlic, crushed
3 scallions, well scrubbed, tops removed, and finely snipped
1/4 cup orange juice plus 2 Tablespoons each lemon and lime juice
2 Tablespoons very dry sherry or vermouth (or white wine vinegar)
Salt or salt substitute to taste
Garnish: 2-3 Tablespoons finely snipped fresh chives
Prepare dressing first. Heat oil and add garlic and scallions, being careful not to scorch. Remove from heat; slowly stir in juices, sherry, and seasonings to taste. Cool and pour over all vegetables in a salad bowl. Toss lightly, and garnish and serve at once.
| Total calories per serving: 198 | Fat: 8 grams |
| Carbohydrates: 26 grams | Protein: 9 grams |
| Sodium: 329 milligrams | Fiber: 3 grams |
BROCCOLI, ONION, AND LEEK CHOWDER
(Serves 6)
Hearty, warm, nourishing meal-in-one served with whole wheat bread.
3 Tablespoons olive or corn oil
2 large white onions, peeled and finely sliced
2 large whites-of-leek stalks, well scrubbed and finely chopped
4 cups low-salt vegetable broth (use prepared cubes if needed)
4 cups fresh broccoli florets
1/2 pound tiny red potatoes, scrubbed (not peeled) and cut into 1/4-inch slices
1 cup cream-style corn
1 bouquet garni
Salt or salt substitute, optional
In a 3-quart pot with lid, sauté onions and leek until clear but not brown. Slowly add broth, then broccoli florets, potato slices, and corn. Finally add bouquet garni (here you may use your fancy to make one of your choice) and salt if desired. Bring to slow boil, reduce heat, cover, and simmer at least one half hour. Remove bouquet garni and cool. Purée chowder, cup by cup, in food processor. Reheat and serve with crusty whole grain bread. Leftover chowder keeps well in refrigerator.
| Total calories per serving: 206 | Fat: 7 grams |
| Carbohydrates: 35 grams | Protein: 5 grams |
| Sodium: 473 milligrams | Fiber: 5 grams |
PASTA WITH TANGY BROCCOLI SAUCE
(Serves 4)
A perennial favorite with a new flavor.
1 pound pasta (fusilli, farfalle, or radiatore)
2 Tablespoons olive oil
4 medium tomatoes, peeled and cut into thin wedges
3 cloves garlic, crushed
1/4 cup minced shallots
1/2 cup seeded and finely chopped red bell pepper
Pinch each crushed red pepper, dried basil, freshly cracked black pepper
1/4 (or a bit more) vegetable broth or white wine
3 cups fresh broccoli florets, cooked
Garnish: 2 heaping Tablespoons finely chopped fresh cilantro
Cook pasta in boiling water until al dente, drain, and set aside. Heat oil in large skillet with lid. Add tomatoes, garlic, shallots, and bell pepper. Cook, constantly crushing with a fork until reduced to a sauce. Stir in seasonings and broth or wine. Finally add cooked broccoli and pour over warm pasta, tossing well. Garnish and serve with bread sticks.
| Total calories per serving: 540 | Fat: 9 grams |
| Carbohydrates: 97 grams | Protein: 18 grams |
| Sodium: 69 milligrams | Fiber: 4 grams |
High in iron.
Jacqueline Dunnington is a freelance writer from Santa Fe, New Mexico.
