August 27, 2009 at 8:17 a.m.

'Good for us' green veggies

'Good for us' green veggies
'Good for us' green veggies

It's about the 'good for us" green veggies...broccoli. There are family members in veggies as well as flowers. I wouldn't venture to say that broccoli is the matriarch of the cruciferous veggies - cauliflower, Brussels sprouts, cabbage and kale, but it's at the top of my list for having lots of Vitamin A. When I cook fresh broccoli, cut into spears, I cut the ends vertically, almost to the florets, so it's all cooked at the same time.

Don't overcook broccoli as the florets will almost become mushy. Cook in a small amount of water until it is crisp-tender. To keep it's bright green color, leave the cover a jar on the saucepan. Actually the best way to cook broccoli is to steam it or microwave it. Lots of good, colorful recipes today.

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STIR-FRIED BROCCOLI WITH MUSHROOMS & CASHEWS

2 T. canola or veg. oil

1 lb. fresh broccoli cut in florets

1 t. sugar

1/2 t. salt

1/2 lb. fresh mushrooms cut in 1/4" slices

2 green onions, finely chopped

1/4 t. ground nutmeg

Dry roasted cashews or peanuts

Heat 1 T. oil in large skillet. Add next 3 ingredients; stir fry for 3 min. or until broccoli is tender-crisp. Add remaining 1 T. oil and next 3 ingredients; stir-fry til tender-crisp, about 1-2 min. Turn into serving bowl and sprinkle on cashews or nuts.

Makes 6 servings.

Note: Be sure not to over cook!

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GOLDEN CHEESE &

BROCCOLI CHOWDER

1 c. water

1/2 c. each, celery and carrots, diced

1/4 c. diced onion

1/2 c. fresh broccoli, chopped (chopping ends small)

Cheese Sauce:

1/4 c. each, butter and flour

1/2 t. salt - optional

couple dashes white pepper or 1/8 t. black pepper

2 c. milk

couple drops of Tabasco sauce - more if you like a "bite" to it

2 c. shredded Cheddar cheese

1 c. ham cut in 1/2 inch cubes

In lg. saucepan, combine first 4 ingredients; bring to a boil; reduce heat. Simmer, covered for about 5 minutes or till tender-crisp. Add broccoli; cook 4-5 minutes, leaving cover slightly a jar. Do not drain veggies. To make sauce; melt butter in large saucepan; blend in flour, salt and pepper. Cook stirring for 1 minute. Stir in milk; cook until mixture thickens. Add Tabasco sauce. Stir in cheese and cook over medium heat until melted; add ham. Add to veg. mixture, stirring to blend. Do not boil!

Makes 6 servings.

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CRUNCHY BROCCOLI/BEAN CASSEROLE

2-10 oz. pkg. chopped frozen broccoli

1-10 oz. pkg. baby lima beans, frozen

Sauce: 1 can cream mushroom soup

1 c. sour cream

1 pkt. dry onion soup mix

1-6 1/2 oz. can sliced water chestnuts, chopped

Topping:

1/2 c. butter or margarine, melted

3 c. crisp rice ceral

Cook broccoli and beans separately according to pkg. directions; drain. Turn into a 2 1/2-3 qt. casserole dish. Combine sauce ingredients; spread over veggies. Combine butter and ceral; sprinkle over top. Bake at 325 degrees for 30 minutes.

Makes 6-8 servings.

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BROCCOLI SAUSAGE BREAKFAST BAKE

1/2 lb. bulk pork sausage

1 c. chopped fresh broccoli

2 c. shredded Cheddar cheese

3 eggs - lightly beaten

1 1/4 c. milk

1/2 c. biscuit baking mix

In a skillet, cook sausage over medium heat until no longer pink; drain and set aside. Combine broccoli and 1" water in a saucepan; bring to a boil. Lower heat. Cover and simmer 5-6 minutes or until crisp-tender. Drain. In a buttered 9" pie plate, layer sausage, cheese and broccoli. In a bowl combine eggs, milk and biscuit mix. Pour over broccoli. Bake at 350 25-30 minutes or until knife inserted in center comes out clean.

Makes 6 servings.

TFD: The secret of a good life is not to do what you like but to like what you do.

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