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Archive for the ‘Broccoli’ Category

Serves 4

  • 4 skinless, boneless chicken breasts (5 oz each)
  • 1/4 cup all-purpose flour
  • 2 tbsp olive oil
  • 3/4 cup chicken broth
  • 1 pkg (10 oz) frozen broccoli, thawed
  • 1/4 cup sliced almonds

For the sauce:

  • 3 tbsp butter or margarine
  • 3 cloves garlic, minced
  • 2 1/4 cups chicken broth
  • 3 tbsp all-purpose flour
  • 1 cup grated Romano cheese, divided
  1. Preheat oven to 350°F.  Grease a large, shallow baking dish.
  2. Dredge chicken in flour.  In a large skillet, heat oil over medium heat.  Add chicken; cook, turning once, until golden, about 10 minutes.  Stir in broth.  Reduce heat to medium-low.  Cover; simmer for 15 minutes. 
  3. Meanwhile, for sauce, in a saucepan, melt butter over medium heat.  Add garlic; sauté for 1 minute.  Reduce heat to low.  Whisk in broth and flour; cook, stirring, until thickened, about 5 minutes. 
  4. Drain pan juices from chicken; combine with sauce.  Add 3/4 cup Romano; stir until melted and smooth, about 3 minutes. 
  5. Arrange broccoli in prepared dish; pour half of sauce on top.  Place chicken over broccoli; top with remaining sauce.  Sprinkle with almonds.  Bake for 25 minutes.  Remove from oven; sprinkle with remaining Romano.  Bake for 5 minutes longer.
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Makes 8 servings

  • 1-1/2 pounds round red potatoes
  • 1 cup fresh green beans, cut into 2-inch-long pieces
  • 2 cups broccoli and/or cauliflower florets
  • 1/2 cup coarsely shredded carrot
  • 1/2 cup bottled reduced-calorie ranch salad dressing
  • 1/4 teaspoon ground black pepper
  • Fat-free milk (optional)
  1. Cut potatoes into 1/2-inch cubes. Place potatoes in a large saucepan; add water to cover. Bring to boiling; reduce heat. Cover and simmer for 5 to 7 minutes or just until tender. Drain well; cool.
  2. In a small saucepan, bring about 2 cups water to boiling. Add green beans; return to boiling. Cover and cook for 3 minutes. Drain; rinse with cold water.
  3. In a very large bowl, combine potatoes, green beans, broccoli and/or cauliflower, and carrot. Add salad dressing and pepper; toss to coat. Cover and chill for 4 to 24 hours. If necessary, stir in enough milk to reach desired consistency.

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Makes 4 servings

  • 4 cups dried bow tie or rotini pasta
  • 1 (10 oz) package frozen cut asparagus or broccoli
  • 8 oz cooked ham slices, cut into thin strips
  • 1 (8 oz) container soft-style cream cheese with chives and onion
  • 1/3 cup milk
  • Fresh chives (optional)
  1. Cook the pasta according to package directions, adding the frozen asparagus the last 5 minutes and the ham the last 1 minute of the cooking time. Drain and return pasta to pan.
  2. Stir together cream cheese and milk; add to the pasta mixture in the pan. Stir gently over medium heat until the mixture is heated through. If desired, garnish with fresh chives.

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Makes 4 servings

  • 1 medium-size all-purpose potato, diced
  • 2 tbsp butter
  • 2 cups packed baby spinach
  • 2 scallions, trimmed and chopped
  • 6 eggs
  • 4 egg whites
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 4 oz pepper-Jack cheese, shredded
  • 1/2 cup roasted red peppers, chopped
  • 1 bag (10 oz) fresh broccoli flowerets, steamed
  1. Heat oven to 350°F.  Place potatoes in a glass bowl or dish.  Add 1/4 cup water; cover with plastic wrap, venting a side.  Microwave on HIGH power for 5 minutes. 
  2. Melt butter in a 10 inch ovenproof nonstick skillet over medium heat.  Add spinach and scallions; cook 4 minutes, until most of the liquid has evaporated. 
  3. In a large bowl, whisk eggs, egg whites, salt, pepper and half the cheese. 
  4. Add red pepper and cooked potato to skillet; heat through.  Add egg mixture to skillet and cook 7 minutes, until edge is just set; stir softer mixture in center halfway through cooking. 
  5. Remove skillet from heat and sprinkle with remaining cheese.  Transfer to oven.  Bake at 350°F for 20 minutes or until set.  Carefully remove from oven (handle will be hot).  Divide in wedges.  Serve with cooked broccoli. 

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Serves 8

  • 4 ounces butter
  • 1/2 cup flour
  • 1/2 cup minced onions
  • 1/4 cup minced celery
  • Salt
  • Cayenne
  • 1 (12-ounce) bottle light beer
  • 4 cups chicken stock
  • 2 cups whole milk
  • 1 pound sharp Cheddar, grated
  • Dash hot red pepper sauce
  • Tempura Broccoli Florets, recipe follows
  • 1 tablespoon finely chopped fresh parsley leaves

Tempura Broccoli Florets:

  • 2/3 cup all-purpose flour
  • 1/2 cup cornstarch
  • 1 large egg, beaten
  • 1 cup seltzer water
  • 8 fresh broccoli florets, blanched
  • Salt and cayenne
  1. In a large saucepan, over medium heat, melt the butter. Stir in the flour and cook, stirring constantly for 4 minutes to make a blond roux. Add the onions and celery. Season with salt and pepper. Continue to cook for 2 minutes or until the vegetables are wilted.
  2. Stir in the beer and stock. Bring the mixture to a boil, reduce to a simmer and cook for 30 minutes. Stir in the milk and cheese. Continue to cook for 10 minutes. Season with salt and hot sauce.
  3. Reduce the heat and keep warm.  To serve, ladle the soup into each bowl. Garnish with the Tempura Florets and parsley.

Tempura Broccoli Florets:

  1. In a mixing bowl, whisk together the flour, cornstarch, egg, and seltzer water. Mix well to make a smooth batter. Season with salt and cayenne. Dip each floret into the batter, shaking off any excess. Carefully add the battered broccoli to the oil and fry until crispy, about 2 to 3 minutes. Remove and drain on paper towels. Season with salt.

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Serves 4

  • 1 lb boneless beef sirloin steak, 3/4″ thick
  • 2 tbsp cornstarch
  • 1 can (14.5 oz) beef broth
  • 2 tbsp soy sauce
  • 1 tbsp packed brown sugar
  • 1/4 tsp garlic powder
  • 4 cups broccoli flowerets
  • 4 cups hot cooked rice, cooked without salt
  1. Slice beef into very thin strips.  Mix cornstarch, broth, soy, sugar and garlic. 
  2. Stir-fry beef in nonstick skillet until browned and juices evaporate. 
  3. Add broccoli and cornstarch mixture.  Cook until mixture boils and thickens, stirring. Serve over rice. 

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Serves 4

  • 2 tbsp cornstarch
  • 1 can (14.5 oz) chicken broth (1 3/4 cups)
  • 2 tbsp soy sauce
  • 1 lb boneless chicken breasts, cup up
  • 2 cloves garlic, minced
  • 3 cups cut-up fresh vegetables (broccoli, red/green pepper strips, sliced onions)
  • 1/2 cup orange marmalade
  • 4 cups hot cooked rice
  1. Mix cornstarch, broth and soy.
  2. Spray nonstick skillet with vegetable cooking spray and heat 1 minute.  Add chicken and cook until browned, stirring often. 
  3. Add garlic and vegetables and stir-fry 5 minutes. 
  4. Add cornstarch mixture and marmalade.  Cook until mixture boils and thickens, stirring.  Serve over rice. 

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