2 broccoli recipes

If you're looking to boost your broccoli intake, these two recipes are easy and delicious ways to do just that.

Preparation time: 3 minutes

 Cooking time: 10 minutes 

Serves 6

•  425 g (1 3/4 c) broccoli florets
•  30 ml (2 tbsp) water
•  20 ml (1 1/3 tbsp) extra-virgin olive oil, divided
•  2 cloves garlic, thinly sliced
• Pinch of red pepper flakes
• 110 g (1/2 c) chopped jarred roasted red peppers
•  1 ml (1/4 tsp) salt
•  0.5 ml (1/8 tsp) ground black pepper

1.  Heat a large nonstick skillet over medium-high heat. When hot, add the broccoli and water, cover and steam for two minutes. Uncover and cook until the liquid evaporates.
2. Add 15 millilitres (one tablespoon) of the oil and sauté until the broccoli is almost tender, four to five minutes.
3. Add the remaining five millilitres (one teaspoon) oil along with the garlic and red pepper flakes, shaking until the garlic is resting on the pan bottom. Cook for one minute.
4. Add the roasted red peppers and cook until the broccoli is tender, about one minute. Season with the salt and pepper.

If you like your flavour even bolder, replace the broccoli with more assertive-tasting broccoli rabe, a nutritional powerhouse that delivers more vitamin A, calcium, iron, folate and beta-carotene than regular broccoli.

Nutritional information per serving: 75 calories, 4 g fat (1 g saturated fat), 7 g carb, 3 g protein, 2 g fibre, 0 mg cholesterol, 258 mg sodium, 47 mg calcium.

Preparation time: 3 minutes 

Cook time: 10 minutes 

Serves 6

• 6 large walnut halves
• 450 g (1 lb) broccoli florets
• 45 ml (3 tbsp) orange juice
• 22 ml (1 1/2 tbsp) extra-virgin olive oil
• 15 ml (1 tbsp) chopped fresh basil
•  5 ml (1 tsp) grated orange zest
• 1 ml (1/4 tsp) salt
•  0.5 ml (1/8 tsp) ground black pepper

1. Heat a large nonstick skillet over medium-high heat. When hot, add the walnuts and toast until fragrant, two to three minutes. Remove to cutting board, cool and chop.
2. Add the broccoli and orange juice to the skillet, cover and cook for three minutes. Uncover and cook until the liquid evaporates.Add the oil and sauté until the broccoli is tender, five to six minutes.
3. Add the basil, orange zest, salt and pepper, and remove from the heat.
4. Sprinkle with the toasted, chopped walnuts.

Per serving: 70 cal, 5 g fat (1 g sat), 5 g carbs, 3 g protein, 2 g fibre, 0 mg chol, 117 mg sodium, 41 mg calcium.