Nutritional Notes: Broccoli is high in folate, high in vitamin C, a good source of potassium, low in sodium and fat, and it’s cholesterol free. Broccoli also provides vitamin K, important for building strong bones and to help blood coagulate.
Preparation Notes: Soak in salted water (1 tablespoon of salt per quart of water) for about 30 minutes to remove insects/worms; rinse well. Discard woody parts and peel tougher stems. Slice lengthwise so heads are no more than 1 to 2 inches wide. Blanch for 3 minutes in boiling water or steam for 5 minutes.
Recipes:
Gingery Broccoli
1 tsp sesame seed1 medium head of broccoli
1/2 c or more of chicken or veggie broth
2 tsp finely-grated fresh ginger root
Heat a small nonstick saucepan, then add the seeds and toast over a low heat, shaking occasionally, until lightly browned. Set aside. Cut the broccoli into small bite-sized pieces, keeping a 3/4 inch long stem on each piece. Heat water in the pan then boil the broccoli until softened. Drain. Heat broth. Add the ginger and simmer briskly for 5 minutes, stirring occasionally and adding a little more broth as needed. Aim to end up with very little broth. Return the broccoli and the toasted seeds to the pan and heat through over a low heat for 5 minutes, stirring occasionally to coat the broccoli with the flavors.
Broccoli Corn Bread
1/2 cup melted butter1/3 cup chopped onion
1 teaspoon salt
3/4 cup low-fat cottage cheese
1 package (10 ounce) thawed and drained chopped broccoli
4 eggs or equivalent in egg substitute
1 package (8 1/2 ounce) corn bread mix
Preheat oven to 400°. Spray 12 muffin cups with non-stick spray or line with paper liners. In medium bowl, add all ingredients in order. Mix just until all moistened. Spoon into prepared muffin cups. (May also be baked in a 9 x 13-inch pan.) Bake 15 - 20 minutes.
Steamed Broccoli with Real Teriyaki Sauce
3 tsp sugar1/2 c sake
1/2 c mirin, a sweet Japanese cooking wine
1/2 c low-sodium soy sauce
1 tsp corn starch
1 lb. or more of broccoli, large florets, stems peeled and sliced on a bias
roasted sesame seeds
rice fully cooked
Bring sugar, sake, mirin, soy sauce and corn starch to a simmer in a small saucepan. Stir until sugar dissolves and the sauce thickens, then remove from heat and cover. Steam the broccoli until bright green and just tender. It's done when fragrant. Reheat the teriyaki sauce if necessary. Mound rice on plates, arrange broccoli and meat or tofu on top, then generously pour sauce. Sprinkle with lots of roasted sesame seeds.
Tom Mc Elderry Eatwell Farms Dixon, California