Weight Loss eBook_Patty 2_16_10

Recipes - Dips and Side Vegetables

5-Minute Broccoli 2

Broccoli, like other cruciferous vegetables,
adds not only a rich source of vitamins A,
C, K, and folate to your Healthy Weight
Loss Eating Plan, but health-promoting
sulfur compounds that help your liver
detoxify potentially toxic substances.

Ingredients:

2 lbs broccoli
½ TBS extra virgin olive oil
2 tsp lemon juice
2 cloves garlic
Salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.


2. While steam is building up in steamer, cut broccoli florets into
   quarters. Peel stems and cut into ¼-inch pieces. Let florets and stems
   sit for 5 minutes to bring out their hidden health benefits.


3. Chop or press garlic and let sit for at least 5 minutes.


4. If you are cooking stems, steam for 2 minutes before adding the
   florets. Steam florets for 5 minutes.


5. Transfer to a bowl. For more flavor, toss broccoli with the remaining
   ingredients while it is still hot.

Serves 2

Calories 162.75

Calories-Saturated Fat 6.73

Protein 13.73 g

Carbohydrates 25.2 g

Dietary Fiber 13.69 g

Soluble Fiber 1.37 g

InSoluble Fiber 12.26 g

Fat - Total 5.1 g

Cholesterol 0 mg

Calcium 223.51 mg

Potassium 1492.53 mg

Sodium 123.03 mg

Nutritional Profile