Recipes: Savory Broccoli Dishes

I know, I know. Broccoli?

Believe it or not, broccoli can actually make a killer entrée, whether it’s the star of the plate or a nice complement.

Before you rule out the little trees of the vegetable family, take into account that broccoli is vitamin-rich. It’s also a terrific source of fiber and can even guard against cancer. Mixed with meats or other vegetables, broccoli can contribute to a very balanced meal.

Check out these three unique spins on broccoli. Once you start adding these meals to your diet, you’re never going to remember a life without broccoli!

Broccoli Rabe

This longer variation of broccoli adorned with florets is a nutritional home-run! You’ll get added servings of potassium, iron, calcium, vitamin A, vitamin C, and vitamin K. For an extra health bonus, there are phytochemicals in this dish that reduce your risk of cancer.

Ingredients

  • 3 tablespoons of pine nuts, toasted
  • 2 bunches of broccoli rabe with the stems trimmed
  • 1 teaspoon of olive oil
  • 3 garlic cloves, minced
  • ¼ of a cup of kalamata olives, halved
  • 1 dash of freshly grounded sea salt
  • Juice from 1 small lemon

 

Instructions

  • Place a steamer basket over a 3-quart pot filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, then cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes, drain the broccoli and set aside.
  • In a large skillet, warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the broccoli, olives, and salt. Sauté for another 5 minutes until tender. Remove from heat, place in a serving dish, sprinkle with pine nuts, and toss with lemon juice.

 

Nutritional Facts

Servings: 1

Calories: 58

Fat: 4.4g

Carbohydrates: 3g

Fiber: 7.1g

Protein: 2.5g

 

Beef and Broccoli Dish

Your protein and fiber levels will go through the roof with this tasty dish, a classic pairing that will leave you wanting more!

Ingredients

  • 2/3 of a cup of coconut aminos or low-sodium soy sauce
  • 1 ½ tablespoons of fresh ginger, minced
  • 4 garlic cloves, minced
  • ½ of a cup of filtered water
  • 1/3 of a cup of pure maple syrup, grade b
  • 3 tablespoons of arrowroot starch
  • 2 tablespoons of olive oil, divided
  • 1 bunch of green onions, chopped
  • 4 cups of organic broccoli, cut into small pieces
  • 5 lbs of grass-fed flank, skirt, or minute steak, cut into very thin strips

 

Instructions

  • In a medium-sized bowl, combine the coconut aminos, ginger, garlic, water, syrup, and arrowroot. Set aside.
  • Heat 1 tablespoon of the olive oil on high and in a large skillet or wok. Add the green onions and broccoli. Sauté for 5 minutes. Remove from the skillet.
  • Heat the remaining 1 tablespoon of olive oil, and stir-fry the steak until almost done (about 4 minutes).
  • Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens (about 3 minutes). Serve and enjoy!

 

Nutritional Facts

Servings: 1

Calories: 371

Fat: 14g

Sodium: 684mg

Carbohydrates: 15g

Fiber: 2g

Protein: 34g

 

Roasted Broccoli and Cauliflower Dish

Your daily dose of veggies has never been more delicious! Just mix in your favorite (healthy) meat and enjoy!

Ingredients

  • 1 bunch of broccoli
  • 1 bunch of cauliflower
  • 1 tablespoon of olive oil
  • 1 dash of sea salt
  • 1 dash of pepper
  • 4 garlic cloves, minced
  • Juice from 1 lemon

 

Instructions

  • Preheat your oven to 425 F°. Lightly grease a large baking sheet with olive oil.
  • Wash the broccoli and cauliflower heads, then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
  • In a medium-sized bowl, combine the florets, olive oil, salt, pepper, and garlic cloves. Toss until well-combined, then spread over the prepared baking sheet.
  • Roast for 25 minutes, stirring halfway through. Remove from the oven once the florets are tender with crispy bottoms.
  • Drizzle the lemon juice over the cooked florets and serve immediately.

 

Nutritional Facts

Servings: 1

Calories: 160

Fat: 4g

Sodium: 98mg

Carbohydrates: 8g

Fiber: 4g

Protein: 4g

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