Eat Smart, Move More at Farmers Markets: Broccoli
ID
HNFE-314-10NP
Key Points
- Excellent source of numerous nutrients, including vitamin C, vitamin A, and folate. High in vitamin K and a good source of dietary fiber. Contains carotenoids and flavonoids that may be good for health.
- Kids may be more likely to eat veggies that have catchy names, like Power Punch Broccoli.
- Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.
Broccoli Salad
Number of servings: 8
Ingredients:
6 cups broccoli, chopped into bite-size pieces
1 cup raisins
1 medium red onion, finely chopped
8 turkey bacon slices, cooked and crumbled
6 ounces plain nonfat yogurt
Directions:
- In a bowl, add broccoli, onion, raisins, and bacon. Toss.
- Add yogurt and mix well.
- Chill for 1-2 hours. Serve.
Per serving: 123 calories; 3 g fat (1 g saturated fat); 6 g protein; 21 g carbohydrate; 3 g dietary fiber; 13 mg cholesterol; 218 mg sodium.
Vegetable Frittata
Number of servings: 8
Ingredients:
Nonstick cooking spray
4 cups broccoli florets
1 cup mushrooms, chopped
1/2 cup green peppers, chopped
8 eggs
1/3 cup water
1 teaspoon crushed Italian seasoning
1/4 cup low-fat cheddar cheese, shredded
1 tablespoon Parmesan cheese, shredded
Directions:
- Set oven to broil.
- Wrap plastic handle of 10-inch skillet with foil to make it ovenproof. Evenly coat skillet with nonstick cooking spray. Heat to medium on stove.
- Add vegetables and cook until tender crisp.
- In a medium bowl, beat together eggs, water, and seasoning until well-blended. Add cheddar cheese.
- Pour over vegetable mixture. Cover, cook in skillet until eggs are almost set, about 10-12 minutes.
- Broil for 1-2 minutes more, to brown eggs.
- Sprinkle with Parmesan cheese and cut into 8 wedges.
Per serving: 99 calories; 6 g fat (2 g saturated fat); 9 g protein; 3 g carbohydrate; 1 g dietary fiber; 213m g cholesterol; 114 mg sodium.
Quick Tips
- Choose broccoli with dark green, compact clusters and firm stems.
- Store in a perforated plastic bag. Store broccoli in refrigerator for up to seven days.
- Wash thoroughly under running water before eating, cutting, or cooking.
- Steam broccoli by placing in a covered microwave-safe container with a small amount of water, low-sodium seasonings, and minced garlic. Cook on high for about 5 minutes, until tender crisp.
- Grate broccoli and use like you would cabbage.
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Publication Date
July 24, 2020
