This time of year farm stands and farmer markets are teeming with fresh and delicious broccoli.
Broccoli is part of the cabbage family and has only 50 calories per serving. It is loaded with Vitamin C and Potassium and is also a good source of Fiber. Broccoli is known to reduce cholesterol and detoxify the body.
Every part of the broccoli is edible, including the stem; just peel it with a vegetable peeler to remove its hard fibrous exterior.
The following recipes take very little “food prep” time, as slow cookers do most of the work.
The stir fry is a quick way to make a weekday night dinner. End out the meal with opening a can of Lychee Nuts and you will have an easy to create delicious dinner with very little effort.
Menu
Serves 4
Slow Cooker Ginger
Broccoli Soup
Stir Fry Shrimp and Broccoli
Slow Cooker Japonica Rice
Lychee Nuts*
*Recipe Not Given
Slow Cooker
Ginger Broccoli Soup
1 head of broccoli, cut into
florets, the stem peeled, and
then cut into chunks
1 leek, cleaned and sliced
3 cups chicken or vegetable
stock
2 tblsps. minced garlic
yogurt or sour cream
drizzle optional
1. In a slow cooker, place all of the ingredients. Turn onto high for 3 hours.
2. Puree soup in a blender or with an immersion blender.then serve.
3. Garnish with a drizzle of yogurt or sour cream if desired.
Stir Fry Shrimp and Broccoli
1 tblsp. olive oil
1 tblsp minced garlic
2 tblsp minced ginger
1 1/2 lbs. 16-20 count
shrimp, peeled and deveined
1 large head broccoli,
cut into florets
1 scallion, thinly sliced
SAUCE
3 tblsp. reduced sodium soy
2 tblsp. Fish Sauce (available
at Asian Markets)
1 tblsp. rice wine vinegar
1 tblsp. brown sugar
1 tsp. sesame oil
1 tsp. corn starch
1 tsp. siracha
1. In a bowl, combine all the sauce ingredients and set aside.
2. In either a wok or large pot, heat olive oil over medium high heat. Warm garlic and ginger for 1 minute, then add shrimp and saute for 2 minutes.
3. Add broccoli and cook until tender stirring frequently, about 2 more minutes.
4. Stir in “sauce” and cook until thickened, about 2 minutes.
5. Garnish with scallion and serve with rice. Enjoy.
Slow Cooker Japonica Rice
1 cup Black Japonica Rice
(available at Health Food
Stores and Kalustyan’s, 123
Lexington Avenue, New York
City (212-685-3451)
2 cup water
1 tblsp. chicken or vegetable
bouillon
1 tblsp. butter
Soy Dipping Sauce
1. In a crockpot, place all of the ingredients, cover and cook on high for 3 hours. Water will be absorbed.
2. Turn off heat. Keep covered and let rest for 10 minutes. Fluff and serve.
Alexandra Troy is owner of Culinary Architect Catering, a 32-year old Greenvale-based company, specializing in private, corporate and promotional parties. For more photos and presentation ideas, follow Culinary Architect Catering on Facebook.
