Marianne sa for siden:
Her kan brokkolien varieres: (fra SB internett-side)
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[center]South Beach Diet Phase 1 Vegetable Recipes[font=Verdana][/font]
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[center] Broccoli[font=Verdana][/font]
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Roasted Broccoli[font='Arial Unicode MS'][/font]
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1 bunch broccoli (2 or 3 stalks)[font='Arial Unicode MS'][/font]
Olive oil[font='Arial Unicode MS'][/font]
Salt and pepper to taste (or garlic salt and pepper)[font='Arial Unicode MS'][/font]
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Preheat oven to 450 degrees F. Line cookie sheet or shallow roasting pan with foil.[font='Arial Unicode MS'][/font]
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Place broccoli florets on foil, and drizzle with olive oil, tossing to coat evenly. Sprinkle with seasonings. Bake 15 minutes and check. If not done, roast a little longer. You should have some burnt pieces. These pieces will taste nutty, not burnt.[font='Arial Unicode MS'][/font]
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Balsamic Broccoli[font='Arial Unicode MS'][/font]
From Sugar Busters Quick & Easy Cookbook.[font='Arial Unicode MS'][/font]
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1/2 cup water[font='Arial Unicode MS'][/font]
1 teaspoon salt[font='Arial Unicode MS'][/font]
3 large stalks broccoli, cut into 1-inch florets[font='Arial Unicode MS'][/font]
1 tablespoon olive oil[font='Arial Unicode MS'][/font]
4 cloves garlic, peeled and crushed (or 2 teaspoons jarred garlic)[font='Arial Unicode MS'][/font]
1 small jalapeno pepper, cored, seeded, deveined, and minced[font='Arial Unicode MS'][/font]
1/4 cup balsamic vinegar[font='Arial Unicode MS'][/font]
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Bring the water to a boil in a 3-quart saucepan. Add the salt and broccoli. Bring back to a boil and boil until the broccoli is crisp tender, about 3 minutes. Drain and set aside.[font='Arial Unicode MS'][/font]
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Meanwhile, combine the oil, garlic, and jalapeno pepper in a medium skillet over medium heat. Sauté until the garlic has just begun to brown, 1 to 2 minutes. Add the broccoli and vinegar, reduce the heat to medium-low, and cook for 2 minutes.[font='Arial Unicode MS'][/font]
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Broccoli with Balsamic Vinaigrette[font='Arial Unicode MS'][/font]
Five servings. From www.meals.com.[font='Arial Unicode MS'][/font]
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1 1/2 pounds broccoli, cut into 1-inch pieces[font='Arial Unicode MS'][/font]
1/4 cup olive oil[font='Arial Unicode MS'][/font]
1 1/2 tablespoons balsamic vinegar[font='Arial Unicode MS'][/font]
1 teaspoon Dijon mustard[font='Arial Unicode MS'][/font]
1/4 teaspoon salt[font='Arial Unicode MS'][/font]
1/4 teaspoon ground black pepper[font='Arial Unicode MS'][/font]
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In a medium-size saucepan with a steamer, cover and steam broccoli 5 to 7 minutes, or until crispy-tender. Meanwhile, in a small bowl, whisk together oil, vinegar, and mustard. Season with salt and pepper. Remove broccoli from steamer, place on plates, and splash with the balsamic vinaigrette. [font='Arial Unicode MS'][/font]
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Sesame Broccoli[font='Arial Unicode MS'][/font]
From www.allrecipes.com.[font='Arial Unicode MS'][/font]
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1 tablespoon olive oil[font='Arial Unicode MS'][/font]
1 tablespoon sesame seeds[font='Arial Unicode MS'][/font]
Broccoli florets from 1 bunch (2 or 3 stalks) fresh broccoli (about a pound)[font='Arial Unicode MS'][/font]
1/4 cup chicken broth[font='Arial Unicode MS'][/font]
1/4 teaspoon salt[font='Arial Unicode MS'][/font]
freshly ground black pepper to taste[font='Arial Unicode MS'][/font]
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Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in broccoli florets. Cook, stirring, until the broccoli turn bright green.[font='Arial Unicode MS'][/font]
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Pour in chicken broth, salt, and pepper. Cover and cook until broccoli is tender-crisp, about 5 minutes. Uncover and cook until liquid evaporates.[font='Arial Unicode MS'][/font]
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Sesame Broccoli with Sauce[font=Verdana][/font]
Four servings. From www.justvegetablerecipes.com.[font=Verdana][/font]
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1 lb fresh broccoli spears (I use 2 stalks)[font=Verdana][/font]
1 tablespoon canola oil[font=Verdana][/font]
1 tablespoon vinegar (rice vinegar or balsamic is good)[font=Verdana][/font]
1 tablespoon soy sauce[font=Verdana][/font]
1 tablespoon sesame seeds, toasted[font=Verdana][/font]
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Steam or microwave broccoli until tender crisp; drain well.[font=Verdana][/font]
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In a small saucepan, combine oil, vinegar, and soy sauce. Heat to boiling. Pour over broccoli; turn spears to coat well. Sprinkle with sesame seeds. Serve at once.[font=Verdana][/font]
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Peppered Broccoli Stir-Fry[font=Verdana][/font]
Four to six servings. From www.meals.com.[font=Verdana][/font]
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1 tablespoon olive oil[font=Verdana][/font]
2 cloves garlic (optional), finely chopped (or 1 teaspoon garlic from jar)[font=Verdana][/font]
1/8 teaspoon dried red pepper flakes, crushed[font=Verdana][/font]
6 cups broccoli florets (I use 1 bunch of 3 stalks)[font=Verdana][/font]
1 cup red bell pepper strips (about 1 small)[font=Verdana][/font]
1/4 teaspoon salt[font=Verdana][/font]
1/4 teaspoon ground black pepper[font=Verdana][/font]
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Heat olive oil in large, nonstick skillet over medium-high heat. Add garlic and crushed red pepper; cook for 30 seconds. Stir in broccoli and bell pepper. Cook, stirring occasionally, for 5 to 6 minutes or until vegetables are tender. Season with salt and pepper.[font=Verdana][/font]
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Another time, try this dish with cauliflower or zucchini in place of the broccoli.[font=Verdana][/font]
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Broccoli-Garlic Sauté[font=Verdana][/font]
Four servings. From www.Almanac.com.[font=Verdana][/font]
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1 pound fresh broccoli[font=Verdana][/font]
3 cloves garlic, minced[font=Verdana][/font]
3 tablespoons olive oil[font=Verdana][/font]
1/2 cup chicken broth[font=Verdana][/font]
1/4 teaspoon salt[font=Verdana][/font]
1/4 teaspoon dried crushed red pepper[font=Verdana][/font]
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Remove and discard broccoli leaves and tough ends of stalks; cut broccoli into spears. Sauté garlic and broccoli in hot oil in a large skillet over medium-high heat, 2 to 3 minutes. Add broth, salt, and crushed red pepper. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until broccoli is crisp-tender.[font=Verdana][/font]
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Broccoli with Sundried Tomatoes[font=Verdana][/font]
Makes about 4 cups. Recipe from Healthy Eating for Life for Women by Kristine Kieswer.[font=Verdana][/font]
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The tangy flavor of sundried tomatoes is a perfect addition to steamed broccoli. Look for sundried tomatoes near the pickles and olives. [font=Verdana][/font]
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1 bunch broccoli [font='Arial Unicode MS'][/font]
6 dried tomatoes in olive oil, drained [font='Arial Unicode MS'][/font]
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Rinse broccoli and cut into florets. Peel and slice stems into rounds. Steam over boiling water until just tender, 3 to 5 minutes. [font=Verdana][/font]
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While broccoli is cooking, cut tomatoes into small pieces and place in a serving dish. When cooked broccoli to tomatoes, toss and serve.[font=Verdana][/font]
Per ½-cup serving: 20 calories; 2 g protein; 3 g carbohydrate; 0.4 g fat; 2 g fiber; 20 mg sodium; calories from protein: 29%; calories from carbohydrates: 55%; calories from fats: 16% [font=Verdana][/font]
