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October 24, 2006
In Season: Broccoli
Broccoli is a plant of the Cabbage family. It's a cool-weather crop that does poorly in hot summer weather. Broccoli is high in vitamin C and soluble fiber. It also contains the compound glucoraphanin, leading to an anticancer compound sulforaphane. Need a new way to eat broccoli? Try this:
Broccoli and Apple Salad
Sweet, crunchy apple and broccoli create a refreshing, light side dish. Prepare this salad up to eight hours in advance for best flavor and texture.
2 1/2 tablespoons sugar
6 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
1 tablespoon canola oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (1 1/4-pound) head of broccoli
1 1/4 cups chopped Braeburn or Fuji apple (about 1/2 pound)
1/4 cup minced Walla Walla or other sweet onion
Combine first 6 ingredients in a large bowl, stirring well with a whisk.
Coarsely chop broccoli into 1 1/2-inch pieces, and place in bowl with vinegar mixture. Add chopped apple and minced onion, tossing to coat.
Yield: 8 servings (serving size: about 3/4 cup)
NUTRITION PER SERVING
CALORIES 72(30% from fat); FAT 2.4g (sat 0.2g,mono 1.2g,poly 0.6g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 38mg; SODIUM 196mg; FIBER 3g; IRON 0.7mg; CARBOHYDRATE 11.6g
Oriental Pasta Salad
2 cups broccoli florets
1 1/2 cups cooked spaghetti (about 3 ounces uncooked)
3/4 cup thinly sliced red bell pepper
2 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil
Steam broccoli, covered, 5 minutes or until crisp-tender. Rinse under cold water. Combine broccoli and remaining ingredients; toss gently. Cover and chill.
Yield: 4 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 125(29% from fat); FAT 4g (sat 0.6g,mono 1.4g,poly 1.7g); PROTEIN 4.3g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 255mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 18.8g
Posted by Lisa at October 24, 2006 08:13 PM
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Tracked on October 14, 2007 08:56 AM