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Tag: broccoli

Vegucation: Broccoli

About Broccolibroccolini

Broccoli is part of the cruciferous family along with kale, cabbage, cauliflower, brussels sprouts and many more. These veggies offer a lot of nutrients for few calories, so if you’re trying to eat healthier try to include more of them in your diet. 

Why is it beneficial?

Consuming broccoli regularly can decrease the risks of many diseases like heart disease, obesity, and cancer, especially colon cancer. It has plenty of vitamin K that supports bone health in people of all ages, but especially children and older adults. The antioxidant vitamin C and vitamin A support healthy skin and help prevent signs of aging from the inside out.

When is it in season?

Local broccoli can be found in the spring and fall in Tennessee. 

broccoli close upHow long will it keep?

You should eat your broccoli as soon as possible for the freshest taste, but you can store it in the refrigerator for 2-3 days. Just mist the heads with water and keep in the crisper drawer. Do not keep in a sealed container or wrapped tightly in plastic. 

 

How can I prepare broccoli?

Besides the traditional way of steaming or boiling broccoli, there are other delicious ways to prepare it. Here’s a few ideas:

  • Roast it in the oven at 400 degrees for about 15 minutes (more or less depending on your oven) or until crispy. Season with parmesan and sliced almonds or red pepper flakes or any of your favorite seasonings. 
  • Grate it and form broccoli tots. Combine the broccoli with egg and breadcrumbs and bake in the oven for a healthier version of tater tots.
  • Make a broccoli apple salad. I like this recipe from Cooking Classy.
  • Add cooked broccoli to your favorite protein like chicken or quinoa to create a classic well balanced meal.

You can always find new ways to put a twist on an old favorite. 

 

Weekly Fig is a private membership association for local sustainable foods. 

Meal Plan for 3/22/17

Honey Rosemary Chicken and Potatoes
Serves 2
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Ingredients
  1. 2 chicken breasts or thighs
  2. 1 tsp olive oil
  3. 1/2 lb Yukon Gold Potatoes
  4. 1/2 yellow onion, cut into thin wedges
  5. 1 garlic clove, minced
  6. 1 Tbsp honey
  7. 1 Tbsp fresh lemon juice
  8. 2 tbsp cornstarch
  9. 1 tbsp coarsely chopped fresh rosemary, plus sprigs for garnish
  10. 1 tsp salt
  11. ¼ tsp freshly ground pepper
Instructions
  1. Rinse chicken and pat dry. Heat oil in a large nonstick skillet over moderately high heat. Add chicken and cook, turning until browned on all sides, about 8 min.
  2. Place the potatoes, onion and garlic in a 4- to 6-quart slow cooker; top with chicken.
  3. Stir together honey, juice, cornstarch, rosemary, salt and pepper in a small bowl. Pour over chicken. Cover and cook, 6 to 8 hours on low for 3 to 4 hours on high. Serve garnished with rosemary sprigs, if desired.
Adapted from Tara Teaspoon
Adapted from Tara Teaspoon
Weekly Fig http://blog.weeklyfig.com/
Beef and Broccoli Stir Fry
Serves 2
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Ingredients
  1. 1 pound flank steak, sliced into 1/4 inch thick strips
  2. 3 cups small broccoli florets
  3. 1/2 cup beef stock
  4. 5 cloves garlic, minced
  5. 2 tablespoons corn starch
  6. 1 tablespoon olive oil
For the sauce
  1. 1/2 cup soy sauce
  2. 1/4 cup brown sugar
  3. 2 teaspoons corn starch
Instructions
  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat olive oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
  6. Serve beef and broccoli over cooked white rice.
Adapted from Savory Tooth
Adapted from Savory Tooth
Weekly Fig http://blog.weeklyfig.com/
Shrimp, Tomato, and Spinach Fettuccine
Serves 2
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Ingredients
  1. 1/2 pound fresh shrimp, shelled
  2. 2 medium tomatoes, fresh, chopped into large cubes
  3. 1 cup cooked spinach
  4. 2 garlic cloves, minced
  5. 2 Tbsp butter
  6. 1 Tbsp olive oil
  7. 1/4 small lemon
  8. salt to taste
  9. dash of paprika
  10. 1/4 teaspoon crushed red pepper (or more)
  11. 5 oz whole wheat fettuccine pasta
  12. 1/4 cup Parmesan cheese, grated, for serving
Instructions
  1. Heat a large skillet on medium-high heat, add 1 tablespoon butter and 1/2 tablespoon olive oil until melted. Add fresh shrimp and half the minced garlic. Make sure shrimp is not crowded. Cook for 1 minute on one side until pink on that side. While it's cooking, generously sprinkle paprika and salt over uncooked side of the shrimp. Flip the shrimp over and cook for another 1 or 2 minutes until pink on the other side.
  2. To the skillet with shrimp, add chopped fresh tomatoes, cooked spinach, and remaining amount of minced garlic. Add 1/4 teaspoon crushed red pepper (or more). Mix everything well, remove from heat while you cook pasta.
  3. In the mean time cook pasta according to package instructions. Drain and rinse with cold water to prevent pasta from cooking and getting mushy.
  4. Add pasta to the skillet with shrimp and vegetables with 1 or 2 tablespoons of butter. Add freshly squeezed lemon juice (depending on the juiciness of your lemon, it could be 1/4 of small lemon or 1/2 lemon). Don't add too much lemon juice. Season with salt and more crushed red pepper. Warm it up on medium heat until shrimp is cooked through, and all ingredients are heated through.
  5. To serve, top with grated Parmesan cheese.
Adapted from Julia's Album
Adapted from Julia's Album
Weekly Fig http://blog.weeklyfig.com/
Bacon Spinach Goat Cheese Spaghetti Squash
Serves 2
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Ingredients
  1. 1 medium spaghetti squash
  2. 1 tablespoon olive oil
  3. salt and freshly ground pepper
  4. 6 slices bacon, cut in 1-inch pieces
  5. 1 tablespoon red wine vinegar
  6. 1 tablespoon maple syrup
  7. 1 5-ounce bag baby spinach
  8. 2 ounces goat cheese, crumbled
Instructions
  1. Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
  2. Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1-inch thick, and run your knife around the inside of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little bit of oil. Season with salt and pepper, then flip the rings over and season again.
  3. Roast in the preheated oven until the squash is tender, about 30 minutes. When the squash is done, set it aside on the counter while you cook the bacon and spinach. It’ll be easier to handle if you let it cool for 10 minutes before taking it apart.
  4. Heat a large skillet over medium heat, then add the bacon slices. Cook over medium heat, stirring often, just until the very edges of the bacon start to brown slightly, about 2 minutes. Turn the heat down to low and continue to cook until the bacon is crispy and the fat has rendered out, about 5 more minutes.
  5. When the bacon is done, turn the heat up to medium and add the red wine vinegar while stirring and scraping the bottom of the skillet. This will deglaze your pan, so that all of the caramelized bits of bacon end up in your food and not stuck to the bottom of your pan. After about 20 seconds, turn the heat back down to low and add the maple syrup. Stir everything together just to combine, then add the spinach, one handful at a time, stirring after every addition so that the spinach wilts and there’s room in your skillet for more. When all of the spinach is wilted, turn the burner off under the skillet and let everything sit in there while you finish the squash.
  6. Peel the skin away from the squash, then use a fork or your hands to pull the strands apart, adding them to the skillet as you go. When all of the squash is in the skillet, add the goat cheese and toss everything together just to combine.
  7. Divide between two plates and serve immediately.
Adapted from Buzzfeed
Adapted from Buzzfeed
Weekly Fig http://blog.weeklyfig.com/
Golden Beet Pecan Salad
Serves 2
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Ingredients
  1. 2 golden beets
  2. 1 cup mini carrots
  3. 2 cups chopped greens
  4. 1 Tbsp dried cranberries
  5. 1 Tbsp pecans
  6. 2 Tbsp tahini
Instructions
  1. Preheat oven to 425 degrees.
  2. Peel and chop the beets into small pieces.
  3. Place on an oiled baking sheet and roast for 15 minutes (or until soft).
  4. Chop the carrots and greens.
  5. Combine everything in a salad bowl, serve, and top with tahini.
Adapted from Jar of Lemons
Adapted from Jar of Lemons
Weekly Fig http://blog.weeklyfig.com/
Jerusalem Artichoke and Mushroom Saute
Serves 2
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Ingredients
  1. 1/2 lb jerusalem artichokes, washed and scrubbed clean
  2. 1 Tablespoon extra virgin olive oil or butter
  3. 1/2 lb cremini mushrooms, thinly sliced
  4. Pinch of salt
  5. Freshly ground black pepper
  6. 1/4 cup chopped flat leaf parsley
  7. 1 garlic clove, finely chopped
  8. 1 teaspoon of lemon zest
  9. The juice of ½ a small lemon
Instructions
  1. Thinly slice the jerusalem artichokes and place them immediately in a medium sized saucepan filled with salted water.
  2. Place the saucepan on the stove and bring to a boil. Reduce to a simmer and cook for about 4 to 5 minutes or until the sunchoke slices are tender but not falling apart. Drain and set aside.
  3. In the meantime make the persillade by finely chopping the flat leaf parsley, lemon zest and garlic together. Set aside.
  4. Heat oil or butter in a large saute pan or skillet on medium heat. Add the mushrooms and a pinch of salt and pepper and turn to coat them well.
  5. Cook, turning the mushrooms over from time to time, until the water in the mushrooms has completely evaporated and the they feel tender to the fork. Add the cooked sunchokes and continue to cook stirring occasionally for another 2 to 3 minutes or so to lightly brown. Add the persillade and stir and cook for an additional minute before removing from heat and adding the lemon juice.
  6. Serve immediately.
Adapted from Gourmande in the Kitchen
Weekly Fig http://blog.weeklyfig.com/
 

 

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