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Winter Super Foods: Broccoli: Recipes

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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.

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