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SB Fase 1 - Brokkoli

Middag Har du oppskrift på en god lavkarbomiddag? Merk gjerne oppskriften med dietten den er laget for.

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Gammel 08-10-04, 11:08   #1
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SB Fase 1 - Brokkoli

Her kan brokkolien varieres: (fra SB internett-side)

South Beach Diet Phase 1 Vegetable Recipes

Broccoli

Roasted Broccoli



1 bunch broccoli (2 or 3 stalks)

Olive oil

Salt and pepper to taste (or garlic salt and pepper)



Preheat oven to 450 degrees F. Line cookie sheet or shallow roasting pan with foil.



Place broccoli florets on foil, and drizzle with olive oil, tossing to coat evenly. Sprinkle with seasonings. Bake 15 minutes and check. If not done, roast a little longer. You *should* have some burnt pieces. These pieces will taste nutty, not burnt.


Balsamic Broccoli

From Sugar Busters Quick & Easy Cookbook.



1/2 cup water

1 teaspoon salt

3 large stalks broccoli, cut into 1-inch florets

1 tablespoon olive oil

4 cloves garlic, peeled and crushed (or 2 teaspoons jarred garlic)

1 small jalapeno pepper, cored, seeded, deveined, and minced

1/4 cup balsamic vinegar



Bring the water to a boil in a 3-quart saucepan. Add the salt and broccoli. Bring back to a boil and boil until the broccoli is crisp tender, about 3 minutes. Drain and set aside.



Meanwhile, combine the oil, garlic, and jalapeno pepper in a medium skillet over medium heat. Sauté until the garlic has just begun to brown, 1 to 2 minutes. Add the broccoli and vinegar, reduce the heat to medium-low, and cook for 2 minutes.


Broccoli with Balsamic Vinaigrette

Five servings. From www.meals.com.



1 1/2 pounds broccoli, cut into 1-inch pieces

1/4 cup olive oil

1 1/2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon ground black pepper



In a medium-size saucepan with a steamer, cover and steam broccoli 5 to 7 minutes, or until crispy-tender. Meanwhile, in a small bowl, whisk together oil, vinegar, and mustard. Season with salt and pepper. Remove broccoli from steamer, place on plates, and splash with the balsamic vinaigrette.


Sesame Broccoli

From www.allrecipes.com.



1 tablespoon olive oil

1 tablespoon sesame seeds

Broccoli florets from 1 bunch (2 or 3 stalks) fresh broccoli (about a pound)

1/4 cup chicken broth

1/4 teaspoon salt

freshly ground black pepper to taste



Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in broccoli florets. Cook, stirring, until the broccoli turn bright green.



Pour in chicken broth, salt, and pepper. Cover and cook until broccoli is tender-crisp, about 5 minutes. Uncover and cook until liquid evaporates.


Sesame Broccoli with Sauce

Four servings. From www.justvegetablerecipes.com.



1 lb fresh broccoli spears (I use 2 stalks)

1 tablespoon canola oil

1 tablespoon vinegar (rice vinegar or balsamic is good)

1 tablespoon soy sauce

1 tablespoon sesame seeds, toasted



Steam or microwave broccoli until tender crisp; drain well.



In a small saucepan, combine oil, vinegar, and soy sauce. Heat to boiling. Pour over broccoli; turn spears to coat well. Sprinkle with sesame seeds. Serve at once.


Peppered Broccoli Stir-Fry

Four to six servings. From www.meals.com.



1 tablespoon olive oil

2 cloves garlic (optional), finely chopped (or 1 teaspoon garlic from jar)

1/8 teaspoon dried red pepper flakes, crushed

6 cups broccoli florets (I use 1 bunch of 3 stalks)

1 cup red bell pepper strips (about 1 small)

1/4 teaspoon salt

1/4 teaspoon ground black pepper



Heat olive oil in large, nonstick skillet over medium-high heat. Add garlic and crushed red pepper; cook for 30 seconds. Stir in broccoli and bell pepper. Cook, stirring occasionally, for 5 to 6 minutes or until vegetables are tender. Season with salt and pepper.



Another time, try this dish with cauliflower or zucchini in place of the broccoli.


Broccoli-Garlic Sauté

Four servings. From www.Almanac.com.



1 pound fresh broccoli

3 cloves garlic, minced

3 tablespoons olive oil

1/2 cup chicken broth

1/4 teaspoon salt

1/4 teaspoon dried crushed red pepper



Remove and discard broccoli leaves and tough ends of stalks; cut broccoli into spears. Sauté garlic and broccoli in hot oil in a large skillet over medium-high heat, 2 to 3 minutes. Add broth, salt, and crushed red pepper. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until broccoli is crisp-tender.


Broccoli with Sundried Tomatoes

Makes about 4 cups.Recipe from Healthy Eating for Life for Women by Kristine Kieswer.



The tangy flavor of sundried tomatoes is a perfect addition to steamed broccoli. Look for sundried tomatoes near the pickles and olives.



1 bunch broccoli

6 dried tomatoes in olive oil, drained



Rinse broccoli and cut into florets. Peel and slice stems into rounds. Steam over boiling water until just tender, 3 to 5 minutes.



While broccoli is cooking, cut tomatoes into small pieces and place in a serving dish. When cooked broccoli to tomatoes, toss and serve.



Per ½-cup serving: 20 calories; 2 g protein; 3 g carbohydrate; 0.4 g fat; 2 g fiber; 20 mg sodium; calories from protein: 29%; calories from carbohydrates: 55%; calories from fats: 16%

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Gammel 10-01-05, 19:03   #2
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Åååå, gjett om jeg skal inn her igjen når jeg begynner å bli lei av kokt brokkoli med den der smørklatten!!

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SB Fase 1 - Squash Marianne Middag 7 26-01-05 18:44
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