We eat a lot of vegetables in our house, and with just two of us at home now, I usually always cook too much. Both my husband and I love to enjoy the leftover vegetables the following day for lunch, so having lots of leftovers around isn’t really a problem. One of my favorite ways to prepare vegetables such as beans, broccoli, cauliflower or asparagus is to lightly blanch them and then quickly sauté them in a mixture of olive oil, red pepper flakes, and seasonings. Since I was sent a box full of delicious sun-dried tomatoes, I also included some of these in this broccoli dish which brings a vibrant, sweet flavor to what could be a boring broccoli dish.
This year we are focusing more on plant-based meals, and have done a lot of research the past couple of months about nutrition. Broccoli is often an underappreciated vegetable, and is an excellent source of vitamin K, vitamin C, chromium, and folate. It is also a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A, potassium, and copper.
Deborah Mele 2018
- 1 Large Head Broccoli
- 3 Tablespoons Olive OIl
- 3 Garlic Cloves, Thinly Sliced
- Salt & Pepper To Taste
- 1/2 Teaspoon Red Pepper Flakes
- 4 Tablespoons Sun Dried Tomato Pesto
- 3 Tablespoons Lightly Toasted Pine Nuts
- Cut the broccoli into individual florets, and cut stems into pieces roughly the same size as the florets.
- Place broccoli in large pot, and bring to boil in salted water to cover.
- Reduce heat and simmer 4 to 5 minutes until broccoli is just crisp-tender, then drain thoroughly.
- Heat olive oil in a skillet over medium heat and cook garlic for 1 minute.
- Add the pepper flakes, salt, pepper and sun dried tomato pesto, and mix well
- Add the drained broccoli and cook 3 to 4 minutes, stirring frequently, until broccoli is glazed and tender.
- Place the broccoli on a plater, and sprinkle the pine nuts on top.
Nutrition Information:Yield: 4 Serving Size: 2 cups
Amount Per Serving: Calories: 228 Total Fat: 21g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 16g Cholesterol: 2mg Sodium: 177mg Carbohydrates: 10g Fiber: 3g Sugar: 3g Protein: 4g