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Food Pantries
Vegetable Basics
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What is Gleaning? |
Broccoli
Choose: Compact, firm cluster of flower buds that have not opened.
Store: Broccoli should be stored in the refrigerator in a plastic bag, and is best if used within 3 - 5 days.
How to use: Wash well and remove tough stems. To cook, boil or steam for about 9 -12 minutes. Do not overcook.
Recipes
Easy Broccoli Casserole
1 large bunch broccoli, chopped into 1" pieces
1/2 cup low fat yogurt
1/2 cup shredded cheese
1 tsp. mustard
1/8 tsp. cayenne pepper
1. Wash and trim broccoli. Cook in a covered pot, in a small amount of boiling water about 8 -10 minutes. Drain.
2. Place broccoli in a 1 quart casserole dish.
3. Combine remaining ingredients. Spoon over broccoli. Bake, uncovered at 400 degrees for 10 - 15 minutes or until bubbly.
Broccoli and Carrot Stir-Fry
1 Tbsp. oil
1 tsp. garlic, minced
1 tsp. ginger
1 head broccoli, cut into flowerets
3 medium carrots, sliced thin
1 onion, sliced thin
2 Tbsp. water
1 tsp. soy sauce
1. In a large skillet heat the oil briefly. Add the garlic and ginger, and stirfry for 15 seconds.
2. Add the broccoli, carrots and onion, tossing the vegetables to mix them well. Add the water, cover the skillet, and cook the vegetables for 3 minutes over medium heat.
3. Remove the cover, turn the heat up to high, and cook the vegetables, stirring them 5 minutes longer or until the vegetables are tender-crisp.
4. When the vegetables are cooked, mix in the soy sauce. Makes 4 servings.
Steamed Broccoli and Squash
1
pound broccoli, cut into spears
1
medium yellow summer squash, halved lengthwise and cut into 1/4-inch slices
2
tablespoons olive or vegetable oil
1
garlic clove, minced
1/2 teaspoon dried oregano
-
Combine the broccoli and squash in a steamer basket and place in a
saucepan over 1 inch of water.
- Bring to a boil and reduce heat.
- Cover and steam for 5-8 minutes or until crisp-tender.
- Combine remaining ingredients.
- Remove
vegetables from steamer; drizzle with oil mixture and toss to coat.
Cheesy Broccoli-Rice Bake
1 can (10-3/4 ounces) low-fat condensed cream of broccoli soup, undiluted
1 can (10-3/4 ounces) low-fat cream of chicken soup, undiluted
2 cups skim milk
1/2 cup sour cream
2 cups (8 ounces) shredded part-skim mozzarella cheese
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 small onion
2 cups uncooked instant rice
2 cups chopped fresh broccoli
1 teaspoon paprika, divided
1/2 teaspoon pepper
- In
large bowl, combine soups, milk and sour cream.
- Stir
in cheeses, rice, broccoli, onion, 3/4
teaspoon of paprika and pepper.
- Transfer to large baking dish coated with oil.
- Sprinkle
with remaining paprika, cover and bake at 350F for 35 minutes.
- Uncover;
bake 5-10 minutes longer or until rice and broccoli are tender.
Ways of Using Broccoli Stalks
Peel stalks by inserting a small, sharp knife under the skin and
pull down. Here are a few ideas to use broccoli stalks.
1. Slice peeled stalks into sticks or circles to be added to soups, stews or stir-fries.
2. Slice peeled stalks can also be added to a vegetable platter with dip.
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