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Broccoli: Don’t Just Steam It

Thursday, 31 March 2016 00:00  by Charity B.

broccoli

Broccoli gets a bad wrap as the hated green we all were forced to eat as children. It may seem like old news, or even unfashionable in comparison to super greens like the trendy kale. But don’t write broccoli off so quickly. There is a reason why your doctor and dietitian tell you to eat more of this common veggie. It's loaded with vitamin C, folate, and dietary fiber, and one cup of broccoli florets has all the calcium you need in a day. The best part? You don’t have to keep eating boring steamed broccoli. It doesn't take much effort to turn this versatile veg into something truly delicious.

Broccoli Basics:

In Season: This cool-season crop is at its peak from October through April, but you can find it in your supermarket year-round.

What to Look For: Select broccoli with firm stalks and closed, tightly packed florets that are deep green (or even tinted purple).

How to Store: Keep in the refrigerator in a ventilated plastic bag for up to four days.

Roasted Broccoli with Pumpkin Seeds and Grated Pecorino

Roasting deepens the flavor of broccoli. Served on a bed of brown rice, this simple vegetarian dish becomes a filling meal.

PREP: 10 MINS
TOTAL TIME: 35 MINS
SERVINGS: 4

Ingredients:

  • 2 pounds broccoli, stems peeled and sliced, florets cut into 1/2-inch-thick slices
  • 1/3 cup raw hulled pumpkin seeds
  • 3 tablespoons extra-virgin olive oil
  • Coarse salt and freshly ground pepper
  • 2 tablespoons finely grated Pecorino Romano cheese
  • 2 cups cooked short-grain brown rice
  • Lemon wedges, for serving

Directions:

  1. Preheat oven to 425 degrees.
  2. Arrange broccoli and pumpkin seeds in single layers on 2 rimmed baking sheets.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Toss to coat.
  5. Roast, rotating pans once, until golden in spots and just tender, about 20 minutes.
  6. Let cool slightly on baking sheets, then sprinkle with cheese.
  7. Divide rice among serving dishes, top with broccoli mixture, and finish with lemon wedges before serving.
Last modified on Thursday, 31 March 2016 03:08

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