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Log inWho knew? Broccoli makes a flavorful pesto
Who knew? Broccoli makes a flavorful pesto
by Outspoken on Sat Aug 16, 2008 6:33 am
Who knew? Broccoli makes a flavorful pesto
The Associated Press
Despite unfavorable reviews from one former U.S. president, broccoli remains tremendously popular.
That's good news, since the flavorful vegetable is packed with nutrients and provides significant amounts of vitamins A and C. Sulforphane, the nutrient that gives broccoli its characteristic (and sometimes unpopular) odor, has been shown to fight disease as well as promote good stomach health.
It is best to use fresh broccoli when the vegetable plays a starring role in a dish. But in a pinch, frozen is just as nutritious.
Broccoli can be cooked several ways. To steam, put the broccoli in a steamer basket set over a large saucepan filled with about an inch of water. Cover and steam until tender, about 3 to 6 minutes.
To microwave, put about 4 cups of stalks and florets in a microwave-safe bowl. Add a few tablespoons of water, then cover and microwave on high for 3 to 5 minutes, or until the broccoli is just tender.
Roasting concentrates the flavors in an unexpectedly delightful way. Toss the broccoli in a tablespoon of extra-virgin olive oil and roast at 450 F until tender and the bottoms are well browned, about 10 to 12 minutes.
FUSILLI IN BROCCOLI AND PINE NUT SAUCE
Start to finish: 40 minutes
Servings: 4
1 head broccoli (about 11/4 pounds)
3 cloves garlic
1/4 teaspoon salt
1 1/2 cups water
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
12 ounces whole-wheat fusilli pasta
1/4 cup chopped fresh basil leaves
Ground black pepper, to taste
Separate the broccoli florets from the stalks. Chop the florets into small pieces and set aside. Using a vegetable peeler, remove the tough outer skin from the stalks. Cut the peeled stalks into 1-inch chunks.
In a medium saucepan, combine the garlic, salt and water. Place over high heat and bring to a boil. Add the broccoli stalks, reduce heat, cover and simmer until very tender, 15 to 20 minutes.
Transfer the broccoli stalks, garlic and cooking liquid to a food processor. Add the pine nuts and olive oil, then process until smooth (use caution when pureeing hot liquids).
Bring a large saucepan of lightly salted water to a boil. Cook the pasta according to package directions until nearly tender, about 5 minutes.
Add the reserved broccoli florets and continue cooking until the pasta and broccoli are tender, about another 5 minutes. Drain and transfer to a serving bowl. Add the sauce and chopped basil, then toss well. Season with black pepper.
Nutrition information per serving: 483 calories; 140 calories from fat; 16 g fat (1 g saturated; 0 g trans fats); 0 mg cholesterol; 74 g carbohydrate; 15 g protein; 12 g fiber; 208 mg sodium.
http://pressherald.mainetoday.com/story.php?id=204391&ac=Food
The Associated Press
The Associated Press
Despite unfavorable reviews from one former U.S. president, broccoli remains tremendously popular.
That's good news, since the flavorful vegetable is packed with nutrients and provides significant amounts of vitamins A and C. Sulforphane, the nutrient that gives broccoli its characteristic (and sometimes unpopular) odor, has been shown to fight disease as well as promote good stomach health.
It is best to use fresh broccoli when the vegetable plays a starring role in a dish. But in a pinch, frozen is just as nutritious.
Broccoli can be cooked several ways. To steam, put the broccoli in a steamer basket set over a large saucepan filled with about an inch of water. Cover and steam until tender, about 3 to 6 minutes.
To microwave, put about 4 cups of stalks and florets in a microwave-safe bowl. Add a few tablespoons of water, then cover and microwave on high for 3 to 5 minutes, or until the broccoli is just tender.
Roasting concentrates the flavors in an unexpectedly delightful way. Toss the broccoli in a tablespoon of extra-virgin olive oil and roast at 450 F until tender and the bottoms are well browned, about 10 to 12 minutes.
FUSILLI IN BROCCOLI AND PINE NUT SAUCE
Start to finish: 40 minutes
Servings: 4
1 head broccoli (about 11/4 pounds)
3 cloves garlic
1/4 teaspoon salt
1 1/2 cups water
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
12 ounces whole-wheat fusilli pasta
1/4 cup chopped fresh basil leaves
Ground black pepper, to taste
Separate the broccoli florets from the stalks. Chop the florets into small pieces and set aside. Using a vegetable peeler, remove the tough outer skin from the stalks. Cut the peeled stalks into 1-inch chunks.
In a medium saucepan, combine the garlic, salt and water. Place over high heat and bring to a boil. Add the broccoli stalks, reduce heat, cover and simmer until very tender, 15 to 20 minutes.
Transfer the broccoli stalks, garlic and cooking liquid to a food processor. Add the pine nuts and olive oil, then process until smooth (use caution when pureeing hot liquids).
Bring a large saucepan of lightly salted water to a boil. Cook the pasta according to package directions until nearly tender, about 5 minutes.
Add the reserved broccoli florets and continue cooking until the pasta and broccoli are tender, about another 5 minutes. Drain and transfer to a serving bowl. Add the sauce and chopped basil, then toss well. Season with black pepper.
Nutrition information per serving: 483 calories; 140 calories from fat; 16 g fat (1 g saturated; 0 g trans fats); 0 mg cholesterol; 74 g carbohydrate; 15 g protein; 12 g fiber; 208 mg sodium.
http://pressherald.mainetoday.com/story.php?id=204391&ac=Food
The Associated Press
"Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything."
Plato (427-347 BC)
Plato (427-347 BC)
