MICROWAVED SEASONED BROCCOLI SPEARS
Add a few simple herbs to this microwave-fast recipe for a nutritious veggie side dish. Melissa Just - Minneapolis, Minnesota
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 5 servings.
Number Of Ingredients 7
Steps:
- Place broccoli in a large microwave-safe bowl. Combine the remaining ingredients. Pour over broccoli; toss to coat. Cover and microwave on high for 3-4 minutes or until tender.
Nutrition Facts : Calories 41 calories, Fat 2g fat (1g saturated fat), Cholesterol 6mg cholesterol, Sodium 122mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
SEASONED BROCCOLI SPEARS
Dressing up broccoli is a snap with this recipe from our Test Kitchen staff. They flavored fresh spears with lemon-pepper, garlic salt and thyme.
Provided by Taste of Home
Categories Side Dishes
Time 10m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Place the broccoli in a microwave-safe bowl; add water. Cover and microwave on high for 4-5 minutes or until tender; drain. Stir in the remaining ingredients.
Nutrition Facts : Calories 66 calories, Fat 4g fat (2g saturated fat), Cholesterol 10mg cholesterol, Sodium 285mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 3g fiber), Protein 3g protein. Diabetic Exchanges
BROCCOLI SPEARS WITH GARLIC SAUCE
Categories Garlic Vegetable Side Stir-Fry Low Fat Kid-Friendly Quick & Easy Low/No Sugar Broccoli Winter Healthy Gourmet Sugar Conscious Pescatarian Peanut Free Tree Nut Free Soy Free No Sugar Added Small Plates
Yield Makes 6 servings
Number Of Ingredients 6
Steps:
- Peel off tough outer skin of broccoli stem, then halve broccoli crosswise (top half with florets should equal length of bottom half). Cut bottom half (stem) lengthwise into 1/2-inch-wide wedges, then cut top half (stem with florets) into long spears with 1/2-inch-wide wedges.
- Heat a wok over high heat until beginning to smoke, then add canola oil and swirl to coat sides. Stir-fry garlic until golden, about 30 seconds, then add broccoli and stir-fry 5 minutes. Stir in oyster sauce and stock and cook, covered, until broccoli is crisp-tender, about 3 minutes. Remove from heat and toss with sesame oil.
GARLIC BROCCOLI SPEARS
A favorite side dish veggie I often make for my family. Don't walk away from the pan - broccoli cooks very quickly and you need to check it soon to prevent it overcooking. Sometimes it will take a little longer to cook, other times it will take a little less. I have a glass lid on my saucepan, so I can see when it is ready - it gets very bright green when it is ready, then very quickly starts to turn olive green if it cooks a little too long. I like mine tender, but still a little crispy - the longer you cook it, the softer it gets, but you also lose that lovely color. It is up to you.
Provided by HeatherFeather
Categories Vegetable
Time 10m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Set florets into a saucepan with a very small amount of water, cover with lid, and let steam until tender,about 5-10 minutes or so- it should still be bright green, but fork tender (if you like it softer, cook it longer, but it will turn olive green).
- Meanwhile, combine remaining ingredients in a small bowl.
- Drain broccoli and place in serving dish.
- Pour lemon mixture over broccoli and toss to coat.
- Serve immediately.
Nutrition Facts : Calories 108.7, Fat 7.3, SaturatedFat 1, Sodium 201.3, Carbohydrate 10.2, Fiber 4.5, Sugar 2, Protein 3.3
BROCCOLI SPEARS IN INDIAN-SPICE DRESSING
Provided by Barbara Kafka
Categories side dish
Time 1h35m
Yield 6 to 8 servings
Number Of Ingredients 10
Steps:
- Combine amchoor and water in a 1- to 1 1/2-quart souffle dish. Cover tightly with microwave plastic wrap. Cook at 100 percent power in a 650- to 700-watt oven for 5 minutes. Prick plastic to release steam. Remove from oven. Uncover and reserve.
- Put sesame seeds in a 1-quart souffle dish. Cook, uncovered, for 4 minutes. Stir in mustard seeds. Cook, uncovered, for 2 minutes. Stir in cardamom seeds and sesame oil. Cook, uncovered, for 2 minutes. Stir in garlic and red pepper flakes. Cook, uncovered, for 2 minutes.
- Remove from oven. Stir reserved amchoor liquid into seed mixture. Stir in salt. Allow to cool.
- Seeds from dressing will rise to the top; spoon them over the broccoli florets. Pour remaining dressing over all. Let broccoli marinate 1 to 2 hours at room temperature (or longer in the refrigerator), occasionally spooning dressing over the spears.
Nutrition Facts : @context http, Calories 104, UnsaturatedFat 5 grams, Carbohydrate 9 grams, Fat 7 grams, Fiber 3 grams, Protein 4 grams, SaturatedFat 1 gram, Sodium 363 milligrams, Sugar 2 grams
SEASONED BROCCOLI SPEARS
Dressing up broccoli is a snap with this recipe from our Test Kitchen staff. They flavored fresh spears with lemon-pepper, garlic salt and thyme.
Provided by Allrecipes Member
Time 10m
Yield 6
Number Of Ingredients 6
Steps:
- Place the broccoli in a microwave-safe bowl; add water. Cover and microwave on high for 4-5 minutes or until tender; drain. Stir in the remaining ingredients.
Nutrition Facts : Calories 73.5 calories, Carbohydrate 7.7 g, Cholesterol 10.2 mg, Fat 4.3 g, Fiber 3 g, Protein 3.3 g, SaturatedFat 2.5 g, Sodium 293 mg, Sugar 2 g
SEASONED BROCCOLI SPEARS
Dressing up broccoli is a snap with this recipe from our Test Kitchen staff. They flavored fresh spears with lemon-pepper, garlic salt and thyme.
Provided by Allrecipes Member
Time 10m
Yield 6
Number Of Ingredients 6
Steps:
- Place the broccoli in a microwave-safe bowl; add water. Cover and microwave on high for 4-5 minutes or until tender; drain. Stir in the remaining ingredients.
Nutrition Facts : Calories 73.5 calories, Carbohydrate 7.7 g, Cholesterol 10.2 mg, Fat 4.3 g, Fiber 3 g, Protein 3.3 g, SaturatedFat 2.5 g, Sodium 293 mg, Sugar 2 g
LEMON-BUTTERED BROCCOLI SPEARS
Steps:
- In a steamer set over boiling water steam the broccoli, covered, for 4 minutes, or until it is crisp-tender. In a skillet heat the butter over moderate heat until the foam subsides, in it toss the broccoli until it is coated well, and sprinkle the broccoli with the lemon juice, salt and pepper to taste, and zest.
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