Snow Capped Broccoli Spears Recipes

BROCCOLI AND SNOW PEA STIR-FRY

Broccoli and Snow Pea Stir-Fry image

Provided by Food Network Kitchen

Number Of Ingredients 0

Ingredients

Steps:

Cook 2 tablespoons each chopped ginger, scallions and garlic in vegetable oil in a large nonstick skillet over high heat until slightly softened, 1 minute. Add 5 cups broccoli florets (12 ounces) and 1/4 cup water; season with salt. Cover and cook until just tender, about 3 minutes. Uncover, add 1 cup snow peas and cook, stirring, until bright green, about 2 minutes.

SEASONED BROCCOLI SPEARS

Seasoned Broccoli Spears image

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

Ingredients

1-1/2 pounds fresh broccoli, cut into spears
1/4 cup water
2 tablespoons butter
1 teaspoon lemon-pepper seasoning
1/2 teaspoon garlic salt
1/2 teaspoon dried thyme

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

MEDITERRANEAN SNOW PEAS

Mediterranean Snow Peas image

This takes 5 minutes in a pan. You want to barely cook these as noted to keep the lightly crunchy natural sweetness of this seasonal delicacy! Wash and trim the tips and pull larger strings off the snow peas.

Provided by Geophile

Categories Side Dish

Time 15m

Yield 2

Number Of Ingredients 8

Ingredients

1 ½ teaspoons butter
1 clove garlic, minced
½ teaspoon Italian seasoning
½ pound fresh snow peas, trimmed
1 tablespoon water, or more as needed
1 tablespoon extra-virgin olive oil
1 teaspoon fresh lemon juice
kosher salt and ground black pepper to taste

Steps:

Melt butter in a skillet over medium heat; cook and stir garlic until fragrant, about 30 seconds. Stir in Italian seasoning and snow peas. Add water; cook and stir until peas are bright green and tender, about 2 minutes. Stir in olive oil and lemon juice. Season with salt and black pepper.

Nutrition Facts : Calories 139.4 calories, Carbohydrate 9.5 g, Cholesterol 8.1 mg, Fat 10.1 g, Fiber 3.2 g, Protein 3.4 g, SaturatedFat 2.9 g, Sodium 226.7 mg, Sugar 4.6 g

GARLIC BROCCOLI SPEARS

Garlic Broccoli Spears image

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

Ingredients

1 lb fresh broccoli, cut into florets
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1/2 teaspoon garlic, minced
1/4 teaspoon salt
1/8 teaspoon black pepper

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 WITH GARLIC SAUCE

Broccoli Spears with Garlic Sauce image

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

Ingredients

1 1/2 lb broccoli (about 1 head)
1 tablespoon canola oil
4 garlic cloves, lightly smashed
3 tablespoons Asian oyster sauce
1/2 cup chicken stock or low-sodium broth
1 teaspoon Asian sesame oil

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

Garlic Broccoli Spears image

Looking for an effortless way to liven up fresh broccoli? In Hattiesburg, Mississippi, Shirley Glaab tosses cooked spears with garlic and lemon juice for simple, savory results.

Provided by Taste of Home

Categories Side Dishes

Time 10m

Yield 4-6 servings.

Number Of Ingredients 6

Ingredients

1 pound fresh broccoli, cut into spears
2 tablespoons olive oil
1 tablespoon lemon juice
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon pepper

Steps:

Place the broccoli in a saucepan with a small amount of water; cover and cook until crisp-tender. Meanwhile, combine remaining ingredients. Drain broccoli and place in a serving dish; add lemon mixture and toss to coat. Serve immediately.

Nutrition Facts : Calories 62 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 118mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 2g fiber), Protein 2g protein.

LEMON-BUTTER BROCCOLI SPEARS

Lemon-Butter Broccoli Spears image

This is fantastic and easy. It is an elegant veggie, but if you are doing WW, this is 1-point for 1-cup according to the Weight Watchers Cookbook. Yum! You may also toss the broccoli with a tad of Parmesan cheese or a little minced garlic. If you want a quick alternative, use frozen broccoli spears (see note below).

Provided by Mimi in Maine

Categories Vegetable

Time 35m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

1 bunch broccoli (about 1 1/2 lbs.)
5 teaspoons unsalted butter (I use regular butter and omit the salt)
2 teaspoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon salt
1/8 teaspoon freshly grated black pepper

Steps:

Cut the broccoli into spears discarding the thick end.
Steam or cook the broccoli till tender; remove.
Melt the butter in a large non-stick fry pan over med-high heat.
When butter foams, add the lemon juice and cook for 30 seconds.
Add the broccoli, lemon zest, salt, and pepper; cook tossing for 1-2 minutes till broccoli is well-coated.
NOTE: For a quick method, use 2 (10-ounce) boxes for frozen broccoli cooked according to directions on box; then follow the above recipe.

BROCCOLI, CARROT AND SNOW PEA SLAW

Broccoli, Carrot and Snow Pea Slaw image

Provided by Molly O'Neill

Categories side dish

Time 1h10m

Yield Four servings

Number Of Ingredients 9

Ingredients

12 medium-size broccoli stems, trimmed, peeled and julienned
5 medium-size carrots, trimmed, peeled and julienned
2 cups snow peas, trimmed and julienned
1 teaspoon cracked coriander seeds
1/2 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
2 tablespoons plus 1 teaspoon fresh lemon juice
1 teaspoon olive oil
1 1/2 teaspoons salt

Steps:

Bring a large pot of water to a boil. Add the broccoli, carrots and snow peas and blanch for 30 seconds. Drain, refresh under cold running water and drain again. Place in a large bowl. Add the remaining ingredients and toss to coat. Let stand for 1 hour. Divide among 4 plates and serve.

Nutrition Facts : @context http, Calories 111, UnsaturatedFat 1 gram, Carbohydrate 21 grams, Fat 2 grams, Fiber 7 grams, Protein 6 grams, SaturatedFat 0 grams, Sodium 622 milligrams, Sugar 8 grams

BROCCOLI SPEARS IN INDIAN-SPICE DRESSING

Broccoli Spears In Indian-Spice Dressing image

Provided by Barbara Kafka

Categories side dish

Time 1h35m

Yield 6 to 8 servings

Number Of Ingredients 10

Ingredients

2 tablespoons amchoor (mango powder)
1 cup water
2 tablespoons sesame seeds
1 1/2 teaspoons black mustard seeds
1/4 teaspoon hulled cardamom seeds
3 tablespoons dark sesame oil
4 large cloves garlic, peeled and chopped coarse
Pinch red pepper flakes
1 tablespoon kosher salt
2 pounds cooked broccoli spears with florets (see Micro Tip)

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

Seasoned Broccoli Spears image

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

Ingredients

1 ½ pounds fresh broccoli, cut into spears
¼ cup water
2 tablespoons butter
1 teaspoon lemon-pepper seasoning
½ teaspoon garlic salt
½ teaspoon dried thyme

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

Lemon-Buttered Broccoli Spears image

Categories Side Steam High Fiber Lemon Broccoli Spring Gourmet

Yield Serves 6

Number Of Ingredients 4

Ingredients

2 pounds broccoli, trimmed and cut into spears, the stems reserved for another use
3 tablespoons unsalted butter
fresh lemon juice to taste
freshly grated lemon zest for sprinkling the broccoli

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.

SNOW-CAPPED BROCCOLI SPEARS

Snow-Capped Broccoli Spears image

Number Of Ingredients 6

Ingredients

2 (10-ounce) packages frozen broccoli spears
1 tablespoon butter or margarine, melted
2 egg whites
1/4 teaspoon salt
1/2 cup mayonnaise or salad dressing
Parmesan cheese, grated

Steps:

Preheat oven to 350°. Cook broccoli according to package directions and drain well. Arrange stem ends toward center of an oven-proof platter or 9-inch pie plate. Brush with butter. In a small bowl, beat egg whites and salt until stiff peaks form. Gently fold in mayonnaise. Spoon mixture in center of broccoli and sprinkle with Parmesan cheese. Bake at 350° for 12-15 minutes.

Nutrition Facts : Nutritional Facts Serves

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