Brocoli - Fiber and Vitamin C Rich Food

Enhance your fiber and vitamin C in one bite?

Forget dietary supplements-- emerald green broccoli is the solution.

Cup for the cup, broccoli has more vitamin C than oranges and just half the calories. It's likewise abundant in folate and vitamin K, the minerals potassium and calcium, and lots of phytochemicals that can contribute to cancer protection.

To choose the best broccoli, take a look at the stem-- it should not be dried. Then take a look at the color of the florets. They must be dark green. Prevent heads that have actually yellowed in areas.

Meantime steaming broccoli is a snap, pan roasting includes excellent taste without needing to switch on your oven. The cheese sauce in the following dish is bound to transform doubters.

Tacky Pan-Roasted Broccoli

For the broccoli:

1 head broccoli, cut into florets

1 tablespoon olive oil

1/4 teaspoon salt

For the sauce:

1 tablespoon olive oil

1 tablespoon flour

1 cup skim milk

1 cup grated part-skim mozzarella

1/2 teaspoon Dijon mustard

1/2 teaspoon garlic powder

Heat a big frying pan over medium heat. Include olive oil and broccoli. Sprinkle with salt. Toss and cover. Lower heat to medium-low and prepare 4 to 5 minutes up until cooked through.

While the broccoli cooks, create the cheese sauce. Heat a little pan over medium heat and include the olive oil and flour. Cook 1 minute, mixing frequently, up until thick paste forms. Slowly blend in the milk, grated cheese, mustard, and garlic powder, and continue blending up until the cheese melts. Cook for another minute up until sauce thickens.

Put sauce over prepared broccoli and serve right away.

Produce: 4 portions