Health Benefits: Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.
Gourmet Recipe:
Easy Vegetable Focaccia
This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Serves: 4
Cups of Fruits and Vegetables per Serving: 1
Ingredients:
- 10-inch prebaked pizza crust*
- 2 medium cloves garlic
- 2 Tbsp. olive oil
- 1 Tbsp. each fresh or dried oregano and basil
- ½ tsp. ground black pepper
- 16 oz. frozen oriental style vegetables (usually contains green beans, broccoli, onions, mushrooms, and red pepper)
- ½ cup finely chopped tomato
- 3 Tbsp. grated Parmesan cheese
Preheat oven to 400ยบ F. Place rack on medium high position. Remove pizza crust from packaging and place on round pizza pan or baking sheet. Warm pizza crust in oven for 3 minutes and then remove and hold.
Combine garlic, olive oil, herbs, and black pepper in food processor or blender and chop until fine. Stop processor if needed, scrape sides, and then continue until mixture is somewhat smooth.
Spread mixture over entire surface of warm crust. Sprinkle lavishly with frozen vegetables and chopped tomato. Finish with grated Parmesan cheese sprinkled evenly over the top. Place in oven for about 6 to 9 minutes, until very hot.
Remove and cut into 8 even wedges and serve piping hot. May be cut into squares and served as an hors d’oeuvre as well.
*Chef's Note: Although prebaked seasoned pizza crusts are available in most grocery stores, check to see if local bakeries or pizzerias sell them. These are usually very fresh, freeze well, and are baked with far less fat and calories.
Each serving provides: An excellent source of vitamins A and C, and a good source of fiber.
Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Nutritional Information per Serving | |
| Calories: 308 | Carbohydrates: 44g |
| Total Fat: 10.4g | Cholesterol: 3mg |
| Saturated Fat: 1.6g | Dietary Fiber: 4g |
| % of Calories from Fat: 28% | Sodium: 554mg |
| Protein: 11g | |
Simple Recipe:
Baked Broccoli
Prep Time: 5-10 minutesCooking time: 20-25 minutes
Ingredients:
- 2-3 heads of broccoli
- 2 Tbsp olive oil
- Seasoning blend (italian blend, chipotle seasoning, anything in the cupboard)
- Parmesan cheese (optional)
Cut up broccoli into bite size pieces (smaller pieces cook faster)
Mix oil and seasonings in bowl or bag
Spread on large cookie sheet
Sprinkle with parmesan cheese
Bake @ 400 degrees for 20-25 minutes
I LOVE backed Broccoli! It is now my new favorite snack! So good! I cooked it with my friends' children and some of my nieces and nephews the other days! They loved it! Now, that's saying something. Thanks for teaching me about baked vegetables, especially baked broccoli!
ReplyDeleteLori, glad you enjoyed the baked broccoli.
ReplyDeleteHere are some other broccoli tips that others have requested.
Steamed: place broccoli in steamer with boiling water (pot with holes placed over regular pot) Cook 5-6 minutes. To prevent over cooking, watch closely and poke with a fork until desired tenderness.
Blanching: Dunk chopped broccoli into large pot of boiling water for 1 minute. Remove and place directly into ice cold water. Great way to eat cold broccoli plain without needing dressing for moisture, and it remains crisp.
So we've done baked broccoli twice since you posted this. Both with Tuscan seasoning on it. I thought it was good. The kids like it too but Alan told me to tell you that you broccoli is a bit spicy. I let them know it was your recipe. But I didn't tell them the spicy came from me.
ReplyDelete