WOK THE BROC
(Number of Powerfoods: 2)
1 LARGE HEAD BROCCOLI
1 TABLESPOON OLIVE OIL
1 TABLESPOON LEMON JUICE
2 DROPS HOT CHILI OIL
1 TEASPOON RED-PEPPER FLAKES
BLACK PEPPER1. Cut the broccoli into florets. Peel the stalks and cut into bite-size pieces.
2. Place a steamer basket in a large pot containing 2 inches of water. Bring the water to a boil, then
drop in the broccoli and steam for about 1 minute. Drain.
3. Heat the oil in a large nonstick skillet or wok over medium-high heat. Add the broccoli and cook,
stirring frequently, for 2 to 3 minutes.
Don't overcook. Place in a serving bowl, sprinkle with the lemon juice, and toss with the chili oil and
pepper flakes. Season with black pepper.
Makes 4 servings.
Per serving: 70 calories, 3 g protein, 7 g carbohydrates, 4 g fat (1 g saturated), 35 mg sodium, 3 g
fiber
FOOD FACT
Kale, broccoli, Brussels sprouts, celery, and peas are rich in a powerful pigment called lutein,
which can keep eyes and skin healthy. Research suggests that this nutrient is particularly
important for men as they age. After reviewing the diets of 32,000 men, researchers at Johns
Hopkins University determined that those who consumed the most lutein-rich vegetables had
the lowest risk of developing an enlarged prostate.