Many people (grown-ups included) will eat the florets off a broccoli spear, leaving the nutritious stems behind. Here’s a recipe that should encourage diners to eat the whole thing (well, they won’t actually have a choice). If the pungent flavors of arugula are not to your liking, you can use ⅓ cup of chopped fresh basil or parsley instead.
- 1 large bunch broccoli (about 1¾ pounds), separated into spears
- ½ cup water
- 1 tablespoon plus 1 teaspoon olive oil
- 5 cloves garlic, minced
- ¼ teaspoon red pepper flakes
- 1½ teaspoons grated lemon zest
- ½ teaspoon salt
- 2 cups arugula, shredded
- 2 tablespoons fresh lemon juice
1. Trim off just the tough bottoms of each spear. Peel the stalks. Very coarsely chop both the stalks and the florets.
2. In a large nonstick skillet, heat the water and oil over low heat. Add the garlic and red pepper flakes, and cook, stirring occasionally, until the garlic is tender, about 2 minutes.
3. Add the broccoli, lemon zest, and salt, and cook, stirring frequently, until the broccoli is tender but not mushy, about 5 minutes.
4. Stir in the arugula and lemon juice, and cook until the arugula has wilted, about 1 minute.
Makes 4 servings.
Nutrition per serving: 100 calories, 5g total fat (1g saturated), 6g dietary fiber, 12g carbohydrate, 6g protein, 200mg sodium.
A good source of: beta carotene, fiber, folate, indoles, potassium, riboflavin, sulforaphane, thiamin, vitamin B6, vitamin C, vitamin E.