Posts Tagged ‘broccoli florets’

Easy Lemon Broccoli Salad [Vegan]

Saturday, July 1st, 2017

Here’s a quick and easy healthy salad.

Ingredients:

2 tbsp lemon juice

1/4 tsp salt to taste (optional)

1 lb broccoli florets

2 tsp virgin olive oil

Directions:

Place the broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes, or until just tender. Transfer the broccoli to serving bowl. Combine lemon juice, oil, salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously. Pour over broccoli and toss.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 61; % Calories From Fat 44.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 190mg; Total Carbohydrates 9g; Dietary Fiber 4g; Sugar 2g; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 160 mcg
Vitamin A 1800 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 77 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 2 mg
Choline 46 mg

Minerals:

Manganese 0 mg
Calcium 46 mg
Magnesium 24 mg
Phosphorus 76 mg
Zinc 1 mg
Fluoride 5 mcg
Copper 0 mg
Sodium 190 mg
Selenium 2 mcg
Iron 1 mg
Potassium 340 mg

Black Bean Vegetable Stew

Monday, June 1st, 2015
Black Bean Vegetable Stew

Black Bean Vegetable Stew

By now it is no secret that I love black beans. Even though it is now officially summer in North Brooklyn I still enjoy a good tasting black bean recipe. This stew is definitely vegan and vegetarian. Add your favorite bread and the eating is easy. Enjoy.

Ingredients:

1 tbsp olive oil

1 tbsp red wine vinegar

1 onion, diced

1 cup canned crushed tomatoes

3/4 lb broccoli florets

1-1/2 cups canned black beans

1 tbsp rosemary, or 3 Tbsp fresh, chopped

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion 5-6 minutes or until translucent. Stir in broccoli, tomato and black beans. Season with rosemary, vinegar, and salt to taste. Reduce heat to medium low and simmer 10 minutes or until broccoli is tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 22.2%; Total Fat 4.2g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.7g; Cholesterol 0mg; Sodium 520mg; Total Carbohydrates 27g; Dietary Fiber 10g; Sugar 4.5g; Protein 8.4g.

More Information:

Vitamins:

Thiamin B1 0.22 mg
Vitamin B12 0 mcg
Vitamin K 120 mcg
Vitamin A 1400 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.79 mg
Riboflavin B2 0.24 mg
Vitamin C 64 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 2.3 mg

Choline 42 mg

Minerals:

Manganese 0.45 mg
Magnesium 60 mg
Calcium 94 mg
Zinc 1 mg
Phosphorus 180 mg
Copper 0.31 mg
Fluoride 3.4 mcg
Selenium 3.1 mcg
Sodium 520 mg
Potassium 700 mg
Iron 3.2 mg

Fettuccine with Fresh Vegetables

Sunday, December 1st, 2013

Enjoy this low fat, no cholesterol, low sodium vegetarian and vegan dish. It can serve as the main dish or a dish with a larger meal. Remember the garlic bread.  

Ingredients:

1 lb fettuccine pasta

1 tsp oregano

2-3/4 cups broccoli florets

3 cups carrots, sliced

2 cups julienned green bell pepper, red or yellow bell pepper

Directions:

Bring 8 quarts of water to a boil. Add the pasta and cook for 5 minutes. Add broccoli and carrots, cook for 5 more minutes. Remove from heat and drain. Coat a large skillet with a non-stick spray. Add peppers and onions, saute for 5 minutes. Add oregano, cook for 2 minutes. Toss the pasta and vegetables together with the olive oil and top with chives.

Serves 8

Nutrition Fact:

Nutrition (per serving) Calories 260; % Calories From Fat 4.5%; Total Fat 1.3g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 61mg; Total Carbohydrates 54g; Dietary Fiber 5.9g; Sugar 5.4g; Protein 9.5g.

More Information:

Vitamins:

Thiamin B1 0.6 mg
Vitamin B12 0 mcg
Vitamin K 90 mcg
Vitamin A 11000 IU
Niacin B3 4.9 mg
Pantothenic Acid 0.74 mg
Riboflavin B2 0.33 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0.36 mg
Vitamin E 1.7 mg
Choline 38 mg

Minerals:

Manganese 0.78 mg
Magnesium 52 mg
Calcium 59 mg
Zinc 1.2 mg
Phosphorus 170 mg
Copper 0.23 mg
Fluoride 40 mcg
Selenium 37 mcg
Sodium 61 mg
Potassium 490 mg
Iron 2.8 mg

Broccoli with Cilantro Vinaigrette

Tuesday, September 27th, 2011

The citrus flavor of the cilantro vinaigrette make this broccoli dish burst with flavor. It is a low cholesterol and sodium dish.

Ingredients:

1/4 cup olive oil
2 cloves garlic, crushed
3 tbsp lemon juice
1 lb broccoli florets
1/3 cup cilantro, chopped

Directions:

Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over broccoli. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 160; % Calories From Fat 78.8%; Total Fat 14g; Saturated Fats 2g; Mono-unsaturated Fats 9.9g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 49mg; Total Carbohydrates 8.7g; Dietary Fiber 3.8g; Sugar 1.6g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.075 mg
Vitamin A 1800 IU
Vitamin K 170 mcg
Vitamin E 3.6 mg
Pantothenic Acid 0.72 mg
Vitamin B6 0.25 mg
Choline 46 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 74 mg
Niacin B3 0.65 mg

Minerals:

Sodium 49 mg
Zinc 0.54 mg
Copper 0.078 mg
Iron 0.93 mg
Calcium 50 mg
Manganese 0.26 mg
Magnesium 25 mg
Potassium 350 mg
Fluoride 4.5 mcg
Phosphorus 80 mg
Selenium 2 mcg

Tofu Salad

Wednesday, September 14th, 2011

This is an delicious salad that is high in protein, vegetarian, and vegan. Gives you yet another thing to do with that tofu in the refrigerator.

Ingredients:

2 one-pound containers reduced-fat, firm tofu (drained and pressed)

2 garlic cloves, minced

2 T. honey

1 T. soy oil

2 T. reduced-sodium soy sauce

cooking spray

12 cups cleaned, fresh mixed salad greens

3/4 cup chopped red bell peppers

11/2 cups broccoli florets

6 ounces blanched pea pods, cut in half

11/2 thinly sliced carrot coins

1/3 cup reduced-sodium soy sauce

1/4 cup water

2 T. lemon juice

2 T. sesame oil

Directions:

Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. 

Nutritional information: 

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.