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The Super-Veggies: Cruciferous Vegetables

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.
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Cruciferous Vegetable Recipes continued...

Yield: 8 servings

Per serving: 165 calories, 6 g protein, 20 g carbohydrate, 9 g fat (0.9 g saturated fat, 5.2 g monounsaturated fat, 3 g polyunsaturated fat), 6 mg cholesterol, 5 g fiber, 110 mg sodium. Calories from fat: 49%.

Broccoli With 3-Minute Lemon Sauce

WebMD Weight Loss Clinic members: Journal as 1 cup of vegetables without added fat

This lemon sauce has a lot of flavor, so you only need a little drizzle to dress up your broccoli florets.

6 cups raw broccoli florets, rinsed well

2 tablespoons lemon curd (available in jars)

2 tablespoons fat-free half-and-half

Freshly ground pepper to taste

  • Add the broccoli and 1/4 cup water to a microwave vegetable steamer container and cook on HIGH until broccoli is just tender and still bright green (about 3 minutes, depending on the microwave).
  • Meanwhile, add lemon curd and fat-free half-and-half to a small, nonstick saucepan and cook over low heat, stirring often, until blended and hot. Add pepper to taste, if desired.
  • Drizzle sauce over broccoli and serve.

Yield: 6 servings

Per serving: 57 calories, 3 g protein, 9 g carbohydrate, 1 g fat, 0.4 g saturated fat, 7 mg cholesterol, 3 g fiber, 34 mg sodium. Calories from fat: 17%.

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Reviewed on April 19, 2007

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