Healthy Recipe of the Month
Chopped Broccoli Piccata
Many people (grown-ups included) will eat the florets off a broccoli spear, leaving the nutritious stems behind. Here’s a recipe that should encourage diners to eat the whole thing (well, they won’t actually have a choice). If the pungent flavors of arugula are not to your liking, you can use 1/3 cup of chopped fresh basil or parsley instead.
- 1 large bunch broccoli (about 1 1/2 pounds), separated into spears
- 1/2 cup water
- 1 tablespoon plus 1 teaspoon olive oil
- 5 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- 1 1/2 teaspoons grated lemon zest
- 1/2 teaspoon salt
- 2 cups arugula, shredded
- 2 tablespoons fresh lemon juice
- Trim off just the tough bottoms of each spear. Peel the stalks. Very coarsely chop both the stalks and the florets.
- In a large nonstick skillet, heat the water and oil over low heat. Add the garlic and red pepper flakes, and cook, stirring occasionally, until the garlic is tender, about 2 minutes.
- Add the broccoli, lemon zest, and salt, and cook, stirring frequently, until the broccoli is tender but not mushy, about 5 minutes.
- Stir in the arugula and lemon juice, and cook until the arugula has wilted, about 1 minute.
Nutritional Information (per serving)
- calories 99
- total fat 5g (saturated 0.7g)
- cholesterol 0mg
- dietary fiber 6g
- carbohydrate 12g
- protein 6g
- sodium 135mg
- Good source of: beta carotene, fiber, folate, indoles, potassium, riboflavin, sulforaphane, thiamin, vitamin B6, vitamin C, vitamin E
Cooking Light, September 2004
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