The Super-Veggies: Cruciferous Vegetables
Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.
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
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: