is high in both Vitamin C and dietary fiber. In addition, it also contains
multiple nutrients with anti-cancer properties. Broccoli has the highest levels
of Vitamin A in the brassica family, which includes other vegetables like
cabbage, cauliflower, kale and Brussels sprouts. Broccoli is a cool-weather
crop that does poorly in hot summer weather, making it a perfect vegetable to
eat during the winter months. To prepare, rinse broccoli then trim off the
florets using a paring knife. The main stem of the broccoli is entirely edible.
Trim off any leaves or blemishes; you can remove the tougher top layer of skin
with a peeler, but it is not necessary. Stems take longer than florets to cook
so place them in a separate pot, or simply start them in the pan a few minutes before you add the florets.
Adapted from www.foodnetwork.com
Time: 25 minutes
½ lbs broccoli florets, stems peeled
tablespoons extra virgin olive oil
cloves garlic, sliced
tablespoons lemon juice
oven to 450°F. Toss the broccoli florets with the olive oil, garlic, pepper and
lemon juice in a bowl. Spread broccoli out on a baking sheet and roast without
stirring until edges are crispy and stems are tender, about 20 minutes.
Nutritional Analysis: Calories
80, Protein 3g, Fat 5g, Saturated Fat 0.5g, Cholesterol 0mg, Carbohydrates 7g,
Fiber 3g, Sodium 30mg, Vitamin A 70%, Vitamin C 180%, Calcium 6%, Iron 6%
photo courtesty of www.kalynskitchen.com