Healthy Steaming is a gentle way to prepare broccoli that enhances its flavor, brings out its color, makes it tender and preserves most of its nutrients. It tastes best when served the easy-to-prepare Mediterranean dressing.
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Prep and Cook Time: 5 minutes
Ingredients:
- 1 lb broccoli
- 3 TBS extra virgin olive oil
- 2 tsp lemon juice
- 2 medium cloves garlic
- Sea salt and pepper to taste
- Optional: onions, sun dried tomatoes, feta cheese
Directions:
- Fill the bottom of the steamer with 2 inches of water.
- While steam is building up in steamer, cut broccoli florets into quarters. Cut stems into 1/4-inch pieces. Let florets and stems sit for 5 minutes to bring out their hidden health benefits.
- Chop or press garlic and let sit for at least 5 minutes.
- Steam broccoli for no more than 5 minutes. If stems are cut thicker than 1/4-inch, they will require 1-2 minutes of cooking before adding the florets.
- Transfer to a bowl. For more flavor, toss broccoli with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.
Healthy Cooking Tips:
To mellow the flavor of garlilc, add garlic to broccoli for the last 2 minutes of steaming.Technorati Tags: Broccoli, Food, recipe
