The Skinny On Broccoli

Haley MillerNutrition & Recipe

Broccoli

Have you ever noticed you feel full after eating a serving of broccoli? That’s what makes it amazing!  This superfood is low in calories (30 calories Broccoli Overloadper serving) AND high in fiber which fills you up fast. It is one of the most nutrient rich vegetables on the planet which is why your mom was always serving it during dinner. It is also a food rich in nutrients including potassium, calcium, zinc, and folate along with Vitamins A, C, and B6. If that weren’t enough, it also has sulforaphane which is an ingredient that helps fight cancer.

Broccoli doesn’t have to be mushy or gross, in fact we share some of our favorite recipes for you to try!

Green Eggs & Frittata :

  • 6 Egg whites (1 cup)
  • 2 eggs
  • 1 pinch Salt
  • 1 pinch Pepper
  • Olive oil cooking spray
  • 2 cups Spinach
  • Pumpkin seeds
  • ¼ cup Broccoli florets (small)
  • ¼ cup Green onion (small diced)
  • 2 tsp Garlic (minced)
  • ½ cup Low-fat feta cheese
  • 4oz Chicken Sausage

Directions:
Whisk egg whites, eggs, salt and pepper together in a mixing bowl. Preheat a large non-stick frying pan (with a heat-resistant handle) on medium heat. Lightly coat pan with spray. Add spinach and sauté for 10-30 seconds, stirring frequently. Add the pumpkin seeds, broccoli, onion and garlic. Sauté for 1 minute. Evenly pour the egg mixture over the vegetables in the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Evenly spread the cheese and ham on top of the frittata. Turn oven on to broil. Place pan in oven until egg is cooked (approximately 2-5 minutes). Remove from the oven, place onto a plate and serve. Makes 2 servings.

Sweet and Salty Broccoli Salad:

  • 4 slices turkey bacon
  • 1 Tbsp white wine vinegar
  • 1/3 cup Greek Yogurt
  • 1 lb fresh broccoli, broken into small florets
  • 1/4 medium red onion, finely diced (about 1/4 cup)
  • 2 Tbsp pecans, chopped
  • salt and ground black pepper, to taste

Directions:
Place the bacon in a large, cold skillet, turn the heat to medium-high, and fry the bacon until crisp, about 3-4 minutes. Remove from the pan and drain on a paper towel. Break bacon into bite sized pieces. In a large bowl, whisk the vinegar and Greek Yogurt until smooth. Add the broccoli, onion, and pecans. Toss with two wooden spoons to coat. Add the bacon and toss again. Taste, then add salt and pepper as needed. Makes 4 servings.

Broccoli, Kale, & Chicken Salad
  • 1 cup of kale
  • 1 cup broccoliphoto-1461840749711-ef8d1b5726cc
  • 6 oz cubed chicken
  • ¼ cup edamame
  • ½ cup sunflower seeds
  • 1 Tbsp Dijon mustard
  • ½ Tbsp olive oil
  • 1 Tbsp balsamic vinegar
Directions:
Mix the olive oil, mustard, and balsamic together in a small cup and drizzle over the other ingredients.
Makes 1 serving.
Grilled Broccoli and Shrimp Salad
  • 15-20 raw shrimp, shelled
  • 1⁄4 cup olive oil
  • 1⁄4 cup fresh lime juice
  • 2 tsp chili powder
  • 2 cloves garlic, finely chopped
    2 heads of broccoli, cut into large florets

Directions:
Salt to taste in a medium bowl, whisk together 1 tablespoon of the olive oil, plus the lime juice, chili powder and garlic. Add the shrimp and stir well to cover with the marinade. Lightly salt the shrimp and let it marinate while you prepare the broccoli and heat the grill. When you’re ready to grill, thread the shrimp on skewers. Heat a grill to medium high heat. Put the broccoli florets in a large bowl. Drizzle the remaining 1/3 cup of olive oil over the broccoli and use your hands to toss the broccoli so it’s evenly and thoroughly coated in olive oil and a few pinches of salt. If the broccoli seems dry, add more olive oil. Grill the broccoli florets for 8 to 12 minutes, so the tips are nicely charred. Keep an eye on it, turning the florets for 8 to 12 minutes, so the tips are nicely charred. Keep an eye on it, turning the florets as necessary so they don’t get too crispy. When the broccoli is off the grill, then grill the shrimp skewers for 2 minutes on each side. In a large bowl, toss together the shrimp and broccoli. Squeeze fresh lime juice on top. Makes 4 servings.

Parmesan Tilapia with Broccoli and MangoBroccoli

  • 3/4 cup freshly grated Parmesan cheese
  • 2 tsp paprika
  • 1 Tbsp chopped flat-leaf parsley
  • 4 8-oz tilapia fillets (about 1 pound total)
  • 1 lemon (used for juice)
  • 1 mango cubed
  • 1 head of broccoli chopped into florets

Directions:
Preheat the oven to 400 degrees . In a shallow dish, combine the cheese with the paprika, broccoli, mango and parsley and season with salt and pepper. Drizzle the fish with olive oil and lemon juice and stir in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Makes 4 servings.

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