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Healthy Recipes
Broccoli

 

courtesy: http://www.youngagainforever.com

Broccoli with Garlic Flakes & Soy Sauce
Ingredients:
Broccoli 500 grms
Olive Oil 1 tbsp
Garlic : 6 cloves sliced lengthwise and fried
4 cloves crushed
Soy Sauce (light) 3 tbsp
Salt to taste

Method:
Step 1 : Separate broccoli into large florets, and trim stalks.
Steam in a steamer (or boil) in salted water.
Cook for till tender but al dente. Drain.
Step2: Warm oil in pan and stir in crushed garlic. Cook for a
few minutes. Add soy sauce.
Step3: Spoon the soy-garlic sauce over broccoli.
Sprinkle over with fried garlic flakes before serving.

Broccoli in Peanut Sauce
Ingredients:
Broccoli Florets 500 grms , prepared & steamed as in recipe 1 (Keep Warm)
Ginger 1 tbsp chopped

For Peanut Sauce
Olive Oil 1 tbsp
Peanut Butter 4 tbsp
Garlic cloves 2 crushed
Coriander 1tsp ground
Cummin 1tsp ground
Chilli 1 sliced
Soy Sauce (dark) 1 tbsp
Brown Sugar
Coconut Milk 4tbsp
Water 4 tbsp
Salt to taste

Method:
Step 1 : Prepare & steam broccoli florets. Keep warm while you make the sauce.
Step 2: To prepare the sauce, heat oil in saucepan and sauté chilli and garlic.
Add coriander and cumin and continue cooking. Add the peanut butter and water and
continue cooking stirring constantly.
Step 3: Continue stirring while you add the soy sauce,coconut milk and remaining
sauce ingredients.
Step 4 Add chopped ginger when sauce-like consistency is reached.
Step 5: Pour sauce over broccoli & serve.


Broccoli in Spicy Moroccan Marinade

Ingredients:
Broccoli

For the marinade
Olive Oil ½ cup
Lemon /Lime Juice ½ cup
Coriander leaves chopped 4 tbsp
Parsley leaves chopped 4 tbsp
Garlic 3 cloves, crushed
Cumin seeds 1 tsp lightly roasted & crushed
Cayenne pepper ½ tsp
Salt to taste

Method:
Step 1: Trim & cut broccoli into small florets .
Step 2: Blend ingredients for marinade
Step 3: Place broccoli in a jar, and pour marinade over it, so that broccoli is fully
immersed in the marinade.
Step 4 : Store the jar in the refrigerator for a week, before using.

Broccoli & Whole Black Peppercorn Pilaff
Ingredients :
Broccoli 200 grms. trimmed and separated into florets
Basmati Rice 1 cup, soaked for 20 minutes
Olive Oil 4 tbsp
Onion 1, chopped
Garlic 3 cloves, crushed
Ginger paste 1tsp
Chilli (optional) 1, sliced
Parsley leaves chopped, 2 tbsp
Black Peppercorns 20
Cardamom Pods 2
Cloves 4
Cinnamon Stick ½”
Salt to taste
Water 2 cups

Method:
Step 1: Heat oil in pan, and add the cardamom, cloves and cinnamon. Add onion and garlic and sauté.
Step 2 :As onion starts to brown, add broccoli and sauté.
Cover pan to allow the ingredients to soften in their own juices (approx 2 monutes).
Step 3: Add rice, ginger, peppercorns and chilli, and continue cooking for another 2 minutes.
Step 4: Add water and salt, and bring to the boil. Lower heat to a simmer and cover pan.
Step 5: Allow to simmer till the rice absorbs the water and is cooked through. Approx 10 mins.
Step 6: Take pan off the burner. Stir in the chopped parsley, cover and allow to stand for 2 minutes before serving.




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