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ONLINE EXTRA -- BROCCOLI BY THE BOWLFUL: Sausage and Broccoli Stir-Fry . . . Penne with Broccoli, Sun-Dried Tomatoes and Dijon Cream . . . Ham, Asparagus and Leek Quiche, etc.

Sausage and Broccoli Stir-Fry FOR STIR-FRY: 1 large Chinese broccoli 2 tablespoons olive oil 1 bulb garlic, chopped 2 to 3 sausages, cooked and sliced into 1/2 -inch slices (see notes) Crushed red pepper, to taste FOR THE SAUCE: 3 tablespoons soy...

Sausage and Broccoli Stir-Fry

FOR STIR-FRY:

1 large Chinese broccoli

2 tablespoons olive oil

1 bulb garlic, chopped

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2 to 3 sausages, cooked and sliced into ½-inch slices (see notes)

Crushed red pepper, to taste

FOR THE SAUCE:

3 tablespoons soy sauce

3 teaspoons honey

3 tablespoons hot water

To make the stir-fry: Remove and discard any wilted leaves from the Chinese broccoli. Trim off the dried ends of the stalks. Cut the Chinese broccoli -- stems, leaves and florets -- into 1-inch pieces; keep the stem pieces separate from the buds and leaves.

In a wok or large skillet, heat oil over medium-high heat. Add broccoli stems, then saute and stir just until tender.

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Add garlic, buds and leaves of broccoli and sausage. Stir and saute just until vegetables have cooked down. (If your pan isn't large enough to hold the entire mixture, cook it in batches.)

Turn the heat to medium-low.

To make the sauce: In a small bowl, stir together the sauce ingredients. Add to the pan. Stir until the mixture is lightly coated with the sauce. Taste, then stir in crushed red pepper.

Serve immediately, with rice.

Yield: Serves 4.

Penne with Broccoli, Sun-Dried Tomatoes and Dijon Cream

1 large clove garlic, peeled, minced

¼ cup Dijon mustard

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1 cup fat-free or regular half-and-half

8 ounces penne pasta or favorite short pasta

1½ cups broccoli florets

1/3 cup sun-dried tomatoes, sliced

1 tablespoon extra-virgin olive oil

¼ cup shredded or shaved Parmesan cheese

Freshly ground black pepper

2 tablespoons chopped fresh parsley, optional

Bring a large pot of salted water to a boil.

Meanwhile, place the garlic in a large, heatproof serving bowl that will fit partially in the pot. Add the mustard to the bowl and whisk in the half-and-half. Set aside or place over the pasta pot to warm while the water is heating. Once the water begins to boil, remove the bowl.

Add the pasta to the boiling water and cook until it is al dente, according to package directions. About 2 minutes before the pasta is done, add the broccoli florets and sun-dried tomatoes. Cook 2 more minutes. Remove 2 cups of the cooking water. Drain the pasta and broccoli and tomatoes. Place the cooking water back in the pot and leave on low heat.

Set the heatproof bowl with the mustard sauce over the pot with the remaining pasta water. Add the pasta mixture and toss to coat and heat through. Drizzle with the olive oil and add the cheese. Toss again to coat and heat through.

Garnish with a grinding of black pepper and a sprinkling of parsley before serving.

Yield: Serves: 4.

Approximate nutritional analysis per serving: 320 calories, 20 percent of calories from fat, 7 grams fat (2 grams saturated), 51 grams carbohydrates, 12 grams protein, 437 milligrams sodium, 6 milligrams cholesterol, 2 grams fiber.

Ham, Asparagus and Leek Quiche

1 9-inch pie crust

1 egg white

1 tablespoon butter

1 to 2 leeks (white and light green parts only), halved, washed well, thinly sliced

¾ pound asparagus, tough ends removed, thinly sliced on the diagonal

2 cups chopped leftover ham

4 large eggs

1¼ cups fat-free half-and-half or regular half-and-half

Freshly ground black pepper

1 tablespoon cornstarch

¼ teaspoon ground nutmeg

Salt (optional)

1 cup shredded Gruyere cheese or favorite shredded cheese (4 ounces)

Preheat oven to 375 degrees, with rack in lowest position. Fit the pie crust into a 9-inch pie plate and flute a high edge. Brush the bottom of the crust with egg white. Bake for 10 minutes.

Meanwhile, in a large skillet, melt butter over medium heat. Add leek, asparagus and ham; season with the pepper. Cook, stirring occasionally, until asparagus is crisp-tender, about 5 minutes; let cool.

In a large bowl, whisk together the eggs, half-and-half, freshly ground pepper, cornstarch, nutmeg and salt, if using.

Remove the pie crust from the oven. Sprinkle the cheese on the bottom and top with the ham mixture. Pour egg mixture on top.

Bake until center of quiche is just set, about 45 to 50 minutes. Remove from oven and let stand 15 minutes before slicing and serving. To store, let cool, then refrigerate, up to 1 day. Reheat at 350 degrees until warm in center, about 30 minutes.

Variation: You can substitute chopped broccoli and red pepper for the asparagus and use a Cheddar cheese blend in place of the Gruyere.

Yield: Serves 6 (generously).

Approximate nutritional analysis per serving: 435 calories, 54 percent of calories from fat, 26 grams fat (11 grams saturated), 22 grams carbohydrates, 26 grams protein, 344 milligrams sodium, 208 milligrams cholesterol, 302 milligrams calcium, 1 gram fiber .

Broccoli Cheese Soup

3 cups low-sodium chicken broth

2½ cups 2 percent milk

8 ounces. light processed cheese, cubed (such as Velveeta made with 2 percent milk)

1/3 cup all-purpose flour

½ teaspoon onion powder

¼ teaspoon black pepper

4 cups bite-size broccoli florets without stems

Combine chicken broth, milk, cheese cubes, flour, onion powder and pepper in a stockpot on low to medium-low heat. Whisk to break up any lumps of flour then turn heat up to medium-high. Whisking constantly, bring soup to a boil, then reduce heat to low.

Add broccoli to the pot and simmer for about 15 minutes, or until broccoli is tender. Using an immersion blender, puree about one-third of the soup to thicken it. Serve immediately.

Yield: Serves 6.

Approximate nutritional analysis per serving: 183 calories, 13 grams carbohydrartes, 691 milligrams sodium, 7 grams fat, 10 grams protein grams, 16 milligrams cholesterol, 1.4 grams fiber.

Lemon Chicken Stir-Fry

1 pound uncooked chicken breast tenders (not breaded)

1 medium onion

½ cup sugar snap pea pods

1 cup cherry or grape tomatoes

½ teaspoon salt (for cooking pasta)

8 ounces uncooked angel hair pasta

1 tablespoon vegetable oil

2 cups small broccoli florets

1 cup chicken broth

1 tablespoon chopped fresh or 1 teaspoon dried thyme leaves

1 teaspoon grated lemon peel

4 teaspoons cornstarch

1½ teaspoons lemon-pepper seasoning

Cut chicken into 1-inch pieces. Peel onion and cut into 8 wedges. Snap off the stem end of each pea pod, then pull string across pea pod to remove it. Cut tomatoes in half.

Fill a 4-quart Dutch oven about half full of water. Add ½ teaspoon salt. Cover with lid; heat over high heat until water is boiling rapidly. Add pasta. Heat to boiling again. Boil uncovered 3 to 6 minutes, stirring frequently, until pasta is tender but still firm to the bite.

While pasta is cooking, in a 12-inch skillet, heat oil over medium-high heat. Add chicken and onion; stir-fry 5 to 6 minutes or until chicken is brown.

Add broccoli and pea pods to chicken mixture. Cook over medium-high heat 4 to 5 minutes, stirring frequently, until vegetables are crisp-tender.

Meanwhile, in a small bowl, stir together broth, thyme, lemon peel, cornstarch and lemon pepper seasoning; stir into chicken mixture. Cook over medium-high heat 1 to 2 minutes, or until sauce is thickened and vegetables are coated.

Stir in tomatoes; cook until thoroughly heated. Place a strainer or colander in the sink. Pour pasta in the strainer to drain. Serve chicken mixture over pasta.

Yield: Serves 4.

Approximate nutritional analysis per serving: 440 calories, 6 grams fat, 50 milligrams cholesterol, 530 milligrams sodium, 61 grams carbohydrates, 5 grams dietary fiber, 37 grams protein.

Broccoli Pimento Rice

½ cup long-grain white rice

¼ pound broccoli florets (about 2 cups)

½ cup sliced pimento

2 teaspoons olive oil

Salt and freshly ground pepper

Bring 3 to 4 quarts water to a boil in a large saucepan. Add rice. Boil rapidly 5 minutes. Add broccoli and continue to boil 5 minutes. Drain, leaving a few tablespoons cooking water in the pan. Return rice to pan and add pimento, olive oil and salt and pepper to taste. Toss well.

Yield: Serves 2.

Approximate nutritional analysis per serving: 251 calories, 19 percent of calories from fat, 5.3 grams fat (0.8 grams saturated, 3.4 grams monounsaturated), no cholesterol, 6.4 grams protein, 45.5 grams carbohydrates, 3.9 grams fiber, 39 milligrams sodium.

Mediterranean Veal with Orange Barley

Olive oil spray

½ pound veal stewing meat, trimmed of fat and cut into 1-inch cubes

1 cup diced yellow onion

2 garlic cloves, crushed

½ cup dry white wine

1 cup low-salt, no-sugar-added canned crushed tomatoes

3 to 4 cups broccoli florets (½ pound)

8 black olives, pitted and cut in half

2 tablespoons pine nuts

½ cup fresh basil, torn into bite-size pieces

Salt and freshly ground pepper

Orange Barley (see note)

Heat a nonstick skillet over medium-high heat and spray with olive oil. Brown veal on all sides, about 3 minutes; remove from pan. Add onion and garlic; cook 2 minutes. Add wine and cook another minute. Add tomatoes and broccoli. Lower heat to medium-low and return veal to the pan. Cover and simmer 10 minutes. Add olives and pine nuts. Cook 5 minutes. Add basil and salt and pepper to taste. Serve over Orange Barley (see note below).

Yield: Serves 2.

Note: Bring 1 cup fat-free, low-salt chicken broth to a boil in a saucepan. Add ½ cup quick-cooking pearl barley. Reduce heat and simmer 10 minutes, uncovered; drain. Stir in 2 teaspoons olive oil, 1 tablespoon orange juice and salt and freshly ground pepper to taste.

Approximate nutritional analysis per serving: 570 calories, 26 percent of calories from fat, 16.2 grams fat (2.8 grams saturated, 7.9 grams monounsaturated), 96 milligrams cholesterol, 37 grams protein, 64.1 grams carbohydrates, 9.4 grams fiber, 587 milligrams sodium.

Beef and Broccoli Stir-Fry

2 tablespoons brown sauce

½ cup reduced-sodium beef broth

2 tablespoons red wine vinegar

1 tablespoon cornstarch

1 tablespoon less-sodium soy sauce

2 teaspoons grated fresh gingerroot

¼ teaspoon crushed red pepper flakes

½ pound boneless beef sirloin, well trimmed of all fat (or ask the butcher to do this for you)

1 tablespoon vegetable oil

½ small onion, thinly sliced

2 cloves garlic, minced

1 carrot, cut in julienne strips

1 cup sliced zucchini

2 cups broccoli florets

½ red pepper, thinly sliced

Hot cooked brown rice

Combine brown sauce, beef broth, red wine vinegar, cornstarch, soy sauce, ginger and red pepper flakes; set aside.

Slice beef sirloin into 2- by 1.8-inch strips. Spray a large skillet with nonstick spray coating. Heat skillet over medium-high to high heat. Add beef and cook, stirring frequently until browned. Drain and set beef aside.

Heat oil in skillet. Add onion and garlic and cook, stirring frequently, 2 minutes. Add carrots and cook, stirring 1 minute. Add remaining vegetables and cook, stirring frequently, about 4 minutes or until vegetables are crisp-tender. Return meat to skillet and allow to heat through. Push contents of skillet to outer edges of pan. Stir broth mixture well, then pour into center of skillet. Cook, stirring constantly, until mixture thickens. Stir well to evenly coat meat and vegetables. Serve over hot, cooked brown rice.

Approximate nutritional analysis per serving without rice: 199 calories, 51 percent of calories from fat), 11 grams fat (4 grams saturated), 36 milligrams cholesterol, 11 grams carbohydrates, 14 grams protein, 236 milligrams sodium, 3 grams dietary fiber.

Yield: Serves 4.

Approximate nutritional analysis per serving with ½ cup cooked brown rice: 308 calories, 36 percent of calories from fat, 12 grams fat (4 grams saturated), 36 milligrams cholesterol, 34 grams carbohydrates, 16 grams protein, 231 milligrams sodium, 4 grams dietary fiber.

Stir-Fried Beef and Broccoli with Oyster Sauce

1½ pounds beef sirloin tip, thinly sliced

1 egg white

¼ cup rice wine

1 tablespoon plus 1 teaspoon dark soy sauce

2 teaspoons cornstarch

1 teaspoon baking soda

5 to 6 cups small broccoli florets, about 3/4 pound

½ cup water

2 tablespoons oyster sauce

2 teaspoons sugar

Freshly ground pepper

2 tablespoons vegetable oil 4 cloves garlic, chopped

Place beef slices in a large food storage bag. Whisk together the egg white, rice wine, 2 teaspoons of the soy sauce, 1 teaspoon of the cornstarch and baking soda in a small bowl; pour over beef. Seal; turn bag to coat beef with marinade. Refrigerate 1 to 3 hours.

Heat a large saucepan of water to a boil; add broccoli. Cook 30 seconds; drain. Set aside. Mix remaining teaspoon cornstarch, ½ cup water, oyster sauce, remaining 2 teaspoons of soy sauce, sugar and pepper to taste in a bowl; set aside.

Heat wok over high heat. Add oil; heat until very hot. Add beef in batches; stir-fry until meat is lightly browned, about 2 minutes. Remove with slotted spoon to bowl.

Discard all but 2 teaspoons of the oil; heat oil over medium-high heat. Add garlic. Cook, stirring, until garlic softens, about 30 seconds. Stir in the water-oyster sauce mixture. Add to wok, heat to a boil; cook 1 minute. Stir beef and broccoli back into wok. Cook to heat through, about 1 minute.

Yield: Serves 4.

Approximate nutritional analysis per serving: 317 calories, 38 percent of calories from fat, 13 grams fat (3 grams saturated), 73 milligrams cholesterol, 9 grams carbohydrates, 40 grams protein, 635 milligrams sodium, 3 grams fiber.

Vegetable Fettuccine

¼ pound fresh spinach fettuccine

2 cups shredded carrots

1 cup broccoli florets

1 teaspoon olive oil

Salt and freshly ground pepper

Bring 3 to 4 quarts of water to a boil in a large saucepan. Add the fettuccine, carrots and broccoli. Bring back to a boil and cook 4 to 5 minutes. Remove about 2 tablespoons of the cooking water and set aside. Drain the pasta and vegetables. Add the reserved water, olive oil and salt and pepper to taste. Toss well.

Yield: Serves 2.

Approximate nutritional analysis per serving: 296 calories, 11 percent of calories from fat, 3.5 grams fat (0.5 grams saturated, 1.8 grams monounsaturated), no cholesterol, 9.9 grams protein, 57.2 grams carbohydrates, 3.4 grams fiber, 59 milligrams sodium.

Related Topics: FOODRECIPES
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