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Sunday, February 17, 2013

WONDERFUL WAYS WITH BROCCOLI AND EGGPLANT


ROASTED BROCCOLI
Here is a simple recipe and one I use quite a lot, not just for broccoli, but for other vegetables as well and often I roast a medley of vegetables like eggplant, sweet potatoes, onion, cauliflower, etc.  What could be easier?  Surrounding the broccoli is breaded eggplant (dip in egg wash and then in my bake mix.) Fry in good, nonsick pan in light-tasting olive oil.  One of the easiest recipes for broccoli is to boil or steam until tender, sprinkle with seasoning salt and toss.  Place slices of tasty cheese such as Swiss or Provolone, or Cheddar cheese on the warm broccoli and it will melt into gooey cheesy goodness.  What could be easier than that?  Broccoli has to be one of the healthiest veggies we can consume on a regular basis.  I have Hashimoto's Thyroiditis (although mostly in remission - see my thyroid story for more details) and basically we're told not to eat broccoli, cabbage or cauliflower and probably kale and spinach too - unless it is cooked - as they are goitrogens and not great for thyroid function if one's thyroid is in any way compromised.

1 large head broccoli
1/3 cup light-tasting olive oil (75 mL)
1 tsp seasoning salt (5 mL)
1/2 tsp paprika (2 mL) 
  
Preheat oven to 425°F (220°C).  Cut broccoli into florets and discard the rest.  Place broccoli in large bowl.  In small bowl, whisk together olive oil, seasoning salt and paprika.  Pour over broccoli and toss well.  Spread broccoli on cookie sheet.  Roast 15 minutes.  Remove cookie sheet from oven and turn the broccoli.  Place back in oven for another 10 minutes or until done.  Serve immediately.

Helpful Hint:  I use Hy’s®  Seasoning salt available in Canada. It’s important to choose a tasty seasoning salt as it will affect the outcome.

Yield: 6 servings
1 serving 
118.6 calories
1.4 g protein
12.1 g fat
1.3 g net carbs

EGGPLANT PARMIGIANA - I made extra eggplant and made my eggplant parmigiana (see photo below) - made it in two square glass dishes instead of in the usual 9 x 13-inch (2 L) casserole dish that I normally use. CHECK THE RECIPE OUT OVER HERE

EGGPLANT BRUSCHETTA - FIND THE RECIPE HERE






BROCCOLI WITH SESAME AND GINGER
Tasty broccoli side dish.  Broccoli is so good for one and prevents stomach ulcers, which seem to be more prevalent in the tropics.  

1 tbsp olive oil, PLUS (15 mL)
  1 tsp olive oil (5 mL)
1 lb broccoli florets (500 g)
1 tbsp minced garlic (15 mL)
1 tbsp minced ginger (15 mL)
1/2 tsp seasoning salt, OR to taste (2 mL)
1/cup chicken stock (125 mL)
1 tbsp sesame seeds, toasted (15 mL)

In large frying pan in 1 tbsp (15 mL) olive oil, over medium heat, stir fry broccoli 1 minute.  Clear a space on one side of the pan and add the remaining olive oil and the garlic and ginger.  Saute 1 minute and stir into the broccoli.  Sprinkle with seasoning salt.  Add chicken stock and continue to cook until liquid has reduced to approximately 2 tbsp (30 mL) and broccoli is still firm, but can be pierced with a fork.  Sprinkle with sesame seeds and serve.

Yield: 4 servings
1 serving 
94.5 calories
4.7 g protein
6.2 g fat
4.5 g net carbs

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