Winter Super Foods: Broccoli: Recipes

Recipes

Broccoli Soup | The Broccoli And Everything Salad | Broccoli Baked Potatoes |
Pasta Primavera

BROCCOLI SOUP

Our Advice: Journal as 1 cup cream-based soup

1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

• Place vegetables and broth in saucepan.
• Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes).
• Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
• Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.
• Remove from heat. Add cheese and stir until melted.

This is an official 5 A Day recipe.

Yield: 4 servings. (1 cup each)

Nutritional analysis per serving: calories 115, cholesterol 10 mg, sodium 255 mg, fat 3 g, calories from fat 24%.

THE BROCCOLI AND EVERYTHING SALAD

Our Advice: Journal as one portion side salad, mixed + 1/4 cup dried fruit

3 cups raw broccoli, chopped
1 cup seedless raisins
2 strips lean Canadian bacon
1/2 cup red onion, chopped
Vegetable dressing (recipe follows)

Vegetable Dressing:
1/4 cup low-calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar
1/2 tsp. vinegar

• In large bowl, combine chopped broccoli, raisins, cooked diced bacon, and raw chopped onions.
• Combine dressing ingredients and stir well.
• Add dressing to combined ingredients, and stir to coat evenly.

Yield: 4 servings

Nutritional analysis per serving: calories 268; fat 6 g, calories from fat 19%, cholesterol 10.2 g, fiber 3 g, sodium 303 mg.

BROCCOLI BAKED POTATOES

Our Advice: Journal as 1/2 cup starchy food or legumes with one teaspoon fat + 1 ounce cheese

6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar cheese
1/8 tsp. pepper

• Preheat oven to 350 degrees
• Scrub potatoes.
• Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise.
• Bake until done 30 to 60 minutes, depending on size.
• Peel broccoli stems.
• Steam whole stalks just until tender and chop finely.
• Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli.
• Add milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks.
• Heap into the potato jackets and sprinkle with remaining cheese.
• Return to oven to heat through (about 15 minutes).

This is an official 5 A Day recipe.

Yield: 6 servings

Nutritional Analysis Per Potato: calories 274, fat 7.5 g, calories from fat 24%, fiber 4.4 g, cholesterol 22 mg, sodium 516 mg, protein 9.9 g.