Category Archives: Broccali

Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

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Broccoli Cauliflower Slaw

1 1/2 cups broccoli florets
1 1/2 cups cauliflower florets
1 red onion, minced
2 carrots, shredded
1 cup chopped cabbage
1/4 cup chopped fresh parsley
2 tsp. salt substitute
4 tsp red wine vinegar.
In a large bowl, combine all ingredients. Refrigerate 1 hour to allow flavors to blend.

Serves 4. Per serving: 50 calories, 0 g fat,
3 g protein, 11 g carbohydrate, 4 g fiber,
45 mg sodium

Creamy Broccoli Soup

1 tablespoon olive oil
1 medium onion, chopped (could use 2-3 green onions as a substitute)
1/8 teaspoon crushed red pepper (optional)
2 cups low-sodium vegetable broth
1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)
1 large russet potato (about 8 ounces), peeled and cut into 1/2-inch pieces
salt and black pepper
½ cup sharp white Cheddar, grated

 

Heat the oil in a large saucepan over medium heat. Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.
Add the broth, broccoli, potato, 2 cups water, ½ teaspoon salt, and ¼ teaspoon black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.
In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary.
(Alternatively, use a handheld immersion blender in the saucepan.) Top with the Cheddar, before serving.

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Creamy Vegetable Pasta

adapted from Simply in Season

1 cup cottage cheese or ricotta cheese
1/2 cup milk
1/3 cup Parmesan cheese (freshly grated)
1-2 cloves garlic (depending on your love of garlic)
2 TBS fresh basil, chopped (or 2 tsp dried)
2 TBS fresh parsley, chopped (or 2 tsp dried)
1/2 tsp salt

Stir above together in a bowl and set aside. Or for a smooth texture, puree in a blender.

12 ounces pasta

In a large soup pot (with about 7 cups of water), start cooking according to package directions.

1 cup carrots, sliced thinly
2 cups zucchini or summer squash sliced
1 cup green beans, sliced
1 cup peas (frozen is fine)
1/4 cup leeks, chopped

Stir in carrots 6 minutes before pasta is done; boil 3 minutes. Stir in zucchini and green beans slowly; boil 2 minutes. Stir in peas and leeks slowly; boil 1 minute. Remove from heat. Drain well and return to pot.

2 TBS butter

Toss butter with pasta and vegetables until melted. Add cottage cheese mixture; toss gently to coat. Serve immediately and
sprinkle with freshly grated Parmesan cheese and freshly ground pepper.

You can substitute a variety of vegetables in this
recipe. Try broccoli, cauliflower, asparagus,
spinach, chard, etc.

Chicken Carrot Fried Rice

From: The Market Fresh Cookbook

3/4 lb boneless skinless chicken breasts, cubed
4 TBS soy sauce, divided
2 garlic cloves, minced
1 1/2 cups chopped fresh broccoli
3 green onions, sliced
2 TBS vegetable oil, divided
3 large carrots, shredded
4 cups cold cooked rice
1/4 tsp pepper
Directions: In a bowl, combine the chicken, 1 TBS soy sauce and garlic; set aside. In a large skillet or wok, stir-fry the broccoli and green onions in 1 TBS oil for 5 minutes. Add carrots; stir-fry 4 minutes longer or until crisp-tender. Remove and set aside. In the same skillet, stir-fry chicken in remaining oil until no longer pink and juices run clear. Add the rice, pepper, vegetables and remaining soy sauce. Stir-fry until heated through. 4-6 servings.

Snow Pea, Broccoli & Rice Salad

1 6 oz.-pkg. long-grain and wild rice mix
1½ cups chopped broccoli
⅓ cup sliced green onions*
¼ cup low-fat Italian dressing
1 Tbsp. lemon juice
½ tsp. lemon pepper
1½ cups snow peas
1/3 cup slivered almonds
Directions: Prepare rice mix according to package directions; cool slightly. In a steamer or microwave-safe container with small amount of water, steam broccoli in the microwave until crisp-tender; drain. In large bowl, combine rice mixture, broccoli and remaining ingredients; mix well. Refrigerate for at least 1 hour to chill and allow flavors to blend before serving. *a mixture of red and green onions may be used for color

Makes 4 servings. Per serving: 250 calories, 6 g fat, 9g protein, 42 g carbohydrate, 4 g fiber, 670 mg sodium.

Vegetable Lasagna

Better Homes & Gardens

Ingredients
8 oz dried lasagna noodles (9 or 10 noodles)
2 beaten eggs
2 cups cream-style cottage cheese
1 15-oz carton ricotta cheese
2 tsp dried Italian seasoning, crushed
2 cups sliced fresh mushrooms
1 cup chopped onion
4 cloves garlic, minced
2 TBS olive oil
2 TBS all-purpose flour
1/2 tsp black pepper
1 1/4 cups milk
1 1/2 cup broccoli, chopped florets & stems
1 1/2 cup spinach, chopped and packed
1 cup shredded carrot
3/4 cup shredded parmesan cheese (3 oz)
8 oz package shredded mozzarella cheese
Directions: 1. Cook lasagna noodles according to package directions. Set aside.
2. In a bowl combine eggs, cottage cheese, ricotta cheese and Italian seasonings. Set aside.
3. In a large skillet cook the mushrooms, onion, and garlic in hot oil until tender. Stir in flour and pepper; add milk all at once. Cook and stir until slightly
thickened and bubbly. Remove from heat. Stir in the spinach, broccoli, carrot, and 1/2 cup of the Parmesan cheese.
4. To assemble, in a greased 3-quart rectangular baking dish, layer one-third of
the noodles, folding or cutting to fit, if necessary. Spread with one-third of the
cottage cheese mixture, then one-third of the vegetable mixture. Sprinkle with one third of the mozzarella. Repeat the layers twice. Sprinkle with the remaining 1/4 cup Parmesan cheese.
5. Bake, uncovered, in a 350 oven for 35 minutes or until heated through. Let stand for 10 minutes before serving

I love this recipe , but it can be a bit time consuming. When making lasagna, I typically prepare 2 batches, and freeze one for a later meal or to give to a friend.

Make ahead directions: Prepare as above through step 4. Cover the unbaked lasagna with foil and chill for up to 48 hours, or freeze. Uncover; bake for 30-35 minutes (if frozen, thaw in fridge before baking) until heated through. Let stand for 10
minutes before serving.

Fresh Pea Pod, Broccoli, & Rice Salad

From Asparagus to Zucchini

Ingredients

1 package (6 oz) long-grain and wild rice mix
1 1/2 cups chopped broccoli – chop up the stems as well
1/3 cup sliced green onions
1/4 cup bottled clear Italian salad dressing
1 TBS lemon juice
1/2 tsp lemon pepper
1 to 1 1/2 cups pea pods, trim off ends and cut in half
1/3 cup slivered almonds

Directions: Prepare rice mix according to package directions. Cool slightly. Steam broccoli until crunchy-tender. Toss with remaining ingredients. Original recipe calls for refrigeration before serving – but I prefer it warm as a side dish.