4 Healthy Ways to Make Broccoli Taste AmazingBy Nicki Miller
Oh, broccoli. It’s one of those vegetables that we know is good for us, but usually isn’t at the top of the list when it comes to ‘go-to’ snacks. Packed with fiber to help you feel fuller and loaded with vitamins K and C as well as potassium and calcium — this is one green vegetable that is a great addition to any meal. The good news is you can make it tasty while reaping the health benefits of this powerhouse veggie — all you need to do is get a little creative! We’re sharing four different recipes — roasted or sautéed, in a stir-fry or soup — to help you turn those verdant florets into a tasty dish.
These recipes are simple enough to toss together spur of the moment, and include ingredients from the Jenny Craig Fresh & Free Additions list, so they’ll support your Jenny Craig journey — whether you’re just starting out or are following our Maintenance Program. The soup serves four people and the stir-fry is enough for two. The other recipes can easily be scaled up as desired. Time to dish up some broccoli!
Quick-Roasted Broccoli and Shallots
By roasting your broccoli at a high temperature, it won’t take long to prep this side dish. Try to make the pieces of broccoli about the same size, so they cook evenly. Keep a close eye on the veggies to prevent burning, especially if you don’t have an oven thermometer.
- 1 cup broccoli florets
- 1 shallot
- Non-stick cooking spray (a couple quick sprays, 1 teaspoon equivalent)
- Dash of salt
- Lemon wedge
Cooking instructions: Preheat oven to 475 F. Line a baking sheet with parchment paper. Cut up broccoli into 1-inch pieces and put in a bowl. Peel and cut shallot into ¼-inch slices and add to broccoli. Spray lightly with cooking oil, sprinkle with salt and toss. Spread out evenly on the baking sheet and leave space between pieces to help them cook and brown evenly. Roast in the oven for about 15 minutes, until browned a little. Plate and squeeze lemon over veggies before serving.
Broccoli Salsa Sauté
This is a great side dish when you want bright, fresh flavors. Try this quick and easy salsa recipe if you want to make your own!
- 1-2 tablespoons vegetable broth*
- 1 cup broccoli florets and stalks, chopped
- ¼ cup red pepper, diced
- ¼ cup homemade salsa fresca
- 1 tablespoon cilantro, chopped
Cooking instructions: Warm vegetable broth in a skillet over medium heat. Add broccoli and red pepper, and sauté till tender, about 5 to 10 minutes. Add to a bowl with salsa and cilantro and toss. Serve right away.
If you want to add a little more volume to the dish, add an additional ¼ cup of salsa.
Broccoli & Mushroom Stir-Fry
One of the great things about a stir-fry is how quickly the veggies cook in a wok. Measure and chop all your ingredients ahead of time to make this dish come together even faster!
- 1 tablespoon beef broth**
- 1 ½ cups broccoli florets and stalks, chopped
- 1 ½ cups mushrooms, sliced
- 1 teaspoon low-sodium soy sauce
- 1 teaspoon rice vinegar
- 1 ½ teaspoon fresh lime juice
- ½ to 1 teaspoon fresh ginger, grated
Cooking instructions: Heat sesame oil in a wok. Add broccoli and mushrooms and toss. Cook for a few minutes before adding the rest of the ingredients. Toss till cooked through and serve right away.
Spicy Broccoli Soup
You can adjust the spice level by using fewer red pepper flakes. You can also choose whether you want to eat a chunky or puréed version. This recipe makes plenty of soup for leftovers — enjoy a bowl at lunch and another at dinner!
1 serving = 1 cup
- 1 tablespoon vegetable broth***
- 1 small onion, sliced and cut into half circles
- 3 cups low-sodium broth
- 4 cups broccoli florets and stalks, chopped
- 1 teaspoon red pepper flakes, or less to taste
Cooking instructions: Sauté onions in olive oil over medium to low heat until browned but not burned, about 10 minutes. Add broth and stir, gently scraping any browned bits from the bottom of the pan. These caramelized bits of onion add extra flavor. Add broccoli and red pepper flakes and simmer for 20 minutes, until broccoli is tender. Serve as is or purée in a blender and then serve.
*If you’re following our Jenny Craig Maintenance program, feel free to swap the vegetable broth for 1 tsp. of olive oil. 1 teaspoon of olive oil = 1 fat serving.
** If you’re following our Jenny Craig Maintenance program, feel free to swap the beef broth for 1 tsp. of sesame seed oil. 1 teaspoon of olive oil = 1 fat serving.
*** If you’re following our Jenny Craig Maintenance program, swap the vegetable broth for 1 tbsp. of olive oil. 1 tablespoon of olive oil = 3 fat servings.
Want even more tasty broccoli dishes? Check out this broccoli slaw recipe!
Make sure to share your creations with us on social media using the hashtag #JennyCraigFood.