Broccoli adds delicious touch to meals

Virtually every part of this nutritious vegetable can be used in dishes that children and adults will enjoy

    Broccoli is one of the most versatile and nutritious foods around.
    Virtually every part of the broccoli plant can be used, from the florets to the stalks, which can be peeled, if desired, and diced, sliced into coins or shredded. It can be served raw or cooked.
    Broccoli is ideal for steaming and makes an excellent side dish. It need not be drenched in cheese or butter to be a tasty accompaniment to a meal.
    Broccoli is great in a salad, and broccoli coleslaw with red cabbage and carrots is an alternative to the traditional recipe.
    It can also become a component of your main dish. It makes a tasty soup or a crisp addition to a stir fry.
    When buying broccoli, look for a firm head with compact greens. The florets should be dark green, perhaps with purple highlights. Yellow clusters or flowers should be avoided.
    Broccoli is high in nutrition and low in calories. It contains a significant amount of Vitamin C and is loaded with antioxidants such as beta carotene and folic acid, as well as lutein. And, it’s high in fiber.
    One pound of broccoli yields about two cups of chopped vegetable.
    As a member of the cruciferous family, broccoli has a strong smell. Don’t overcook it, or the smell may be overwhelming.
    While broccoli makes an ideal accompaniment to dishes such as pasta and meats, it is also good served simply. A dab of butter and perhaps a sprinkle of nutmeg are all that’s needed.
    Following are a few broccoli recipes from damndelicious.net.

 

    damndelicious.net

Creamy Broccoli Mac and Cheese

8 ounces medium pasta shells
2 tablespoons unsalted butter
2 cloves garlic, minced
1 shallot, minced
2 tablespoons flour
1-1/3 cups whole milk
1 cup half and half
1 teaspoon Dijon mustard
Kosher salt
Freshly ground black pepper
3 cups chopped broccoli florets
6 ounces extra-sharp cheddar cheese, grated

    In a large pot of boiling salted water, cook pasta according to package instructions. Drain well.
    Melt butter in a large skillet over medium high heat. Add garlic and shallot, and cook about two minutes, stirring frequently, until fragrant.
    Whisk in flour until lightly browned, about one minute. Gradually whisk in milk, half and half and Dijon and cook three to four minutes, until slightly thickened. If the mixture is too thick, add more milk as needed. Season with salt and pepper.
    Stir in pasta, broccoli and cheese for three to four minutes, until well combined.Serve immediately.

Cheesy Chicken and Broccoli Pockets

2 cups broccoli florets
1-1/2 cups leftover rotisserie chicken
1 cup shredded cheddar cheese
1/2 cup sour cream
2 tablespoons mayonnaise
1/4 teaspoon garlic powder
Kosher salt
Freshly ground black pepper, to taste
2 8-ounce tubes crescent rolls

    Place broccoli florets into a steamer or colander set over a pan of boiling water. Cover and steam five minutes, until cooked through and vibrant green. Set aside.
    In a large bowl, combine chicken, cheese, sour cream, mayonnaise and garlic powder. Season with salt and pepper.
    Remove rolls from the cans, separating them into eight rectangles using two triangles each. Press each rectangle to form a six-by-four-inch rectangle, then firmly press the perforations to seal.
    Top half of each rectangle with chicken mixture and broccoli. Fold dough from the top over the filling, pressing the edges to seal.
    Place each onto a baking sheet lined with parchment paper or a silicone mat. Bake in a 375-degree oven for 12 to 13 minutes, until golden brown.
Serve immediately.
    To freeze, cover each pocket tightly with plastic wrap and freeze as long as one month. To reheat, microwave each pocket for two to three minutes, turning halfway, or bake in a 375 degree oven for 15 to 20 minutes, until completely cooked through and warmed.

Cheesy Chicken and Broccoli Casserole

1 6-ounce package long-grain and wild rice mix
3 tablespoons unsalted butter
3 cloves garlic, minced
1 onion, diced
2 cups cremini mushrooms, quartered
1 stalk celery, diced
1/2 teaspoon dried thyme
1 tablespoon flour
1/4 cup dry white wine
1-1/4 cups chicken stock
Kosher salt
Freshly ground black pepper
3 cups broccoli florets
1/2 cup sour cream
2 cups leftover shredded rotisserie chicken
1-1/2 cups shredded cheddar cheese
2 tablespoons chopped fresh parsley leaves

    Cook rice according to package instructions. Set aside.
    Melt butter in a large oven-proof skillet over medium high heat. Add garlic, onion, mushrooms and celery. Cook three to four minutes, stirring occasionally, until tender. Stir in thyme about one minute, until fragrant.
    Whisk in flour for about one minute, until lightly browned. Gradually whisk in wine and chicken stock. Cook two to three minutes, whisking constantly, until slightly thickened. Season with salt and pepper.
    Stir in broccoli, sour cream, chicken, 3/4 cup cheese and rice. Sprinkle with remaining 3/4 cup cheese. Bake in 375-degree oven for 20 to 22 minutes, until bubbly and heated through.
    Serve immediately, garnished with parsley, if desired.

Garlic Parmesan Roasted Broccoli

24 ounces broccoli florets
3 tablespoons olive oil
4 cloves garlic, minced
Kosher salt
Freshly ground black pepper, to taste
1/4 cup freshly grated Parmesan
Juice of 1 lemon

    Place broccoli florets in a single layer onto a lightly oiled baking sheet. Add olive oil and garlic, then season with salt and pepper. Gently toss to combine.
    Bake in 425-degree oven for 10 to 12 minutes, until tender.
    Serve immediately, sprinkled with Parmesan and lemon juice.

Quick Beef and Broccoli

1 cup brown rice
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar, packed
3 cloves garlic, minced
1 tablespoon freshly grated ginger
2 teaspoons rice wine vinegar
1 teaspoon sesame oil
1 teaspoon Sriracha, optional
1 tablespoon olive oil
1 pound ground beef
12 ounces broccoli florets, cut into 1/2-inch pieces
2 green onions, thinly sliced
1 teaspoon sesame seeds

    In a large saucepan with two cups water, cook rice according to package instructions. Set aside.
    In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
    Heat olive oil in a large skillet over medium high heat. Add ground beef and cook three to five minutes, until browned, making sure to crumble the beef as it cooks. Drain excess fat.
    Stir in broccoli, green onions, rice and soy sauce mixture until well combined. Simmer three to four minutes, until heated through and the broccoli is tender,.
    Serve garnished with sesame seeds.

 

Sheet Pan Beef and Broccoli

1 cup basmati rice
1-1/2 pounds New York strip steak, cut into 1-inch chunks
3 tablespoons reduced sodium soy sauce
2 tablespoons plus 2 teaspoons brown sugar
2 heads broccoli, cut into florets
2 teaspoons toasted sesame oil
3 cloves garlic, minced
1 teaspoon freshly grated ginger
1/4 teaspoon crushed red pepper flakes
2 green onions, thinly sliced
1 tablespoon toasted sesame seeds

    In a large saucepan with two cups water, cook rice according to package instructions; set aside.
    In a large bowl, combine steak, one tablespoon soy sauce and two teaspoons brown sugar. Place steak and broccoli in a single layer on a lightly oiled baking sheet.
    Bake in a 450-degree oven for 16 to 18 minutes, until steak is browned and broccoli is just tender.
    In a small saucepan over medium low heat, combine sesame oil, garlic, ginger, red pepper flakes, remaining soy sauce and remaining brown sugar. Bring to a boil, then reduce heat and simmer two to three minutes, stirring constantly, until slightly thickened.
    Serve steak and broccoli immediately with rice, drizzled with soy sauce mixture and garnished with green onions and sesame seeds, if desired.

 

Chicken and Broccoli Stir Fry

1/2 cup chicken stock
1/4 cup oyster sauce
1 tablespoon rice wine vinegar
1 tablespoon freshly grated ginger
3 cloves garlic, minced
1 teaspoon Sriracha, optional
1 pound boneless, skinless chicken thighs, cut into bite-size pieces
Kosher salt
Freshly ground black pepper, to taste
2 tablespoons cornstarch
1 tablespoon canola oil
1 tablespoon sesame oil
3 cups broccoli florets
1/2 teaspoon toasted sesame seeds

    In a small bowl, whisk together chicken stock, oyster sauce, vinegar, ginger, garlic and Sriracha, if using. Set aside.
    Season chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. In a medium bowl, combine chicken and cornstarch.
    Heat canola oil and sesame oil in a large skillet over medium high heat. Working in batches, add chicken to the skillet in a single layer and cook seven to eight minutes, until golden brown. Stir in broccoli and chicken stock mixture and cook three to four minutes, until broccoli is just tender.
    Serve immediately, garnished with sesame seeds.

 

Broccoli, Ham and Cheese Soup

4 tablespoons unsalted butter
8 ounces fully cooked ham, diced
3 cloves garlic, minced
1 sweet onion, diced
1/4 cup flour
1 teaspoon dried thyme
4 cups low-sodium chicken broth
1 russet potato, peeled and cubed
16 ounces broccoli florets, finely chopped
3/4 cup heavy cream
1-1/2 cups shredded extra-sharp cheddar cheese
Kosher salt
Freshly ground black pepper, to taste

    Melt one tablespoon butter in a large stockpot or Dutch oven over medium heat. Add ham, and cook three to four minutes, stirring occasionally, until lightly browned. Set aside.
    Melt remaining butter. Add garlic and onion and cook three to four minutes, stirring occasionally, until translucent.
    Whisk in flour and thyme and cook one minute, until lightly browned. Stir in chicken broth, scraping any browned bits from the bottom of the pot. Stir in potato. Bring to a boil, then cover, reduce heat and simmer 10 to 15 minutes, stirring occasionally, until potato is tender.
    Using a potato masher, mash potatoes until desired consistency is reached. Stir in ham, broccoli and heavy cream. Cover and simmer five to six minutes, until broccoli is tender. Remove from heat. Gradually stir in cheese until smooth. Season with salt and pepper.
    Serve immediately.

 

 

Category:

Feedback:

Click Here to Send a Letter to the Editor

Ozaukee Press

Wisconsin’s largest paid circulation community weekly newspaper. Serving Port Washington, Saukville, Grafton, Fredonia, Belgium, as well as Ozaukee County government. Locally owned and printed in Port Washington, Wisconsin.

125 E. Main St.
Port Washington, WI 53074
(262) 284-3494
 

CONNECT


User login