Studies have shown that even kids really do like broccoli and one way to ensure that they enjoy it is to cook it properly.
Overcooked, and it becomes soft and mushy, an indication that it has lost both it's nutrients and it's flavor.
Always begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits.
You'll want to include this super vegetable as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family.
At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.
Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.
This super vegetable is high in vitamin-C, as well as dietary fiber and also contains multiple nutrients with potent anti-cancer properties, and small amounts of selenium.
A single serving provides more than 30 mg, of Vitamin-C and a half-cup provides 52 mg.
This is a delicious, healthy and low fat, white bean & cheddar broccoli-soup.
I don't know anyone that doesn't love a good, thick and flavorful meal.
The operative word being "good"!
Vibrant in color and flavor, packed with nutrients, this dish is simple to make and a pleasure to eat.
Serve with a whole grain sandwich for a nice, light meal.
We really enjoy this one and give it high marks.
Prep. Time: 10 minutes.
Cooking Time: 20 minutes.
Broccoli, white beans and Cheddar blend together deliciously in this quick and healthy soup.
1 14-oz. can reduced-sodium chicken broth or vegetable broth
1 c. water
1 lb. broccoli crowns, trimmed and chopped (about 6 c.)
1 14-oz. can Cannellini beans, rinsed
1/4 tsp. sea salt
1/4 tsp. fresh ground white pepper
1 c. shredded extra-sharp cheddar cheese
Bring broth and water to a boil in a medium saucepan over high heat.
Cut florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits.
Add broccoli to broth and water, cover and continue cooking until tender, about 8 minutes.
Stir in beans, sea salt and pepper and continue cooking until the beans are heated through, about 1 minute.
Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids).
Transfer to a bowl.
Repeat with the remaining broccoli mixture and cheese.
Serve your broccoli-soup hot.
Yield: 4 servings
Fat. Total: 7 g.
Carbohydrates, Total: 15 g.
Cholesterol: 21 mg.
Sodium: 437 mg.
Protein: 11 g.
Fiber: 6 g.
% Cal. from Fat: 41%
Fat, Saturated: 4 g.Tweet
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