RECIPES FOR BROCCOLI:
Stir-Fried Vegetables, with Beef, Chicken or Tofu
Vegetable and Creamy Dip
Garden Stir-Fry
Broccoli Salad
Mac 'n Cheese with Broccoli
Broccoli Baked Potatoes
Chicken and Broccoli Quiche
Broccoli is a budget friendly, dark green vegetable you can serve in many easy and delicious ways to your family. Known as the “Crown Jewel of Nutrition” it is full of minerals and vitamins, especially folate, which is a B vitamin that helps make healthy red blood cells. Just a half of a cup of broccoli provides vitamin A, vitamin C, calcium, iron, fiber and potassium.
It is one of the few vegetables that is available fresh year round, and it is grown locally in Maryland in the spring and fall so you can find it at your neighborhood farmers market or farm stand. You can also buy it canned or frozen, and it is easy to grow in a home garden. Broccoli is tasty raw or cooked.
Ideas for Serving Broccoli
- As a snack: Cut off small chunks, or florets, of the broccoli and serve with a light ranch dressing or side of hummus as a simple snack that you can keep ready to serve in the refrigerator.
- In a stir-fry: Sauté, (cook in a pan with a little oil) the broccoli florets alone or with other vegetables you have, either fresh or frozen, add some soy sauce, and serve over brown rice.
- In a salad: Sprinkle small florets of the broccoli over your salad with other vegetables. Mix the florets with other vegetables and low-fat salad dressing, chill and serve to make a tangy cold salad.
- As a side dish: Steam yummy broccoli by itself or you can add it to many casseroles or hot dishes to serve with your main course, like grilled chicken breasts.
- Starring as a main dish: Add broccoli to an egg quiche or frittata, to which you can also add low fat cheese, onions and sweet peppers and serve it with a salad and whole grain bread to make a hearty meal
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