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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The greatest delight the fields and woods minister is the suggestion of an occult relation between man and the vegetable. 'I am not alone and unacknowledged.' They nod to me and I to them."
-Ralph Waldo Emerson, Poet

The refrigerator light goes on...

Pre-cooked veggies, added to smoking hot pan with just a bit of oil, will sear and crisp the outside and add a fresh roasted flavor.

Refreshing

Vegetables are “refreshed” by placing them in an ice water bath after they have been blanched or steamed.  This abruptly stops the cooking process, fixing the color and keeping the food fresh and crisp. This process is also known as "shocking" food. 


 

Pan Grilled Broccoli



Servings = 2 | Serving size =4 ounces broccoli

Cooking Time = 30 Minutes

This recipe can be multiplied by 4.

This will keep fairly well if chilled immediately.

1 quart water
8 ounces broccoli
1 quart water
spray olive oil
1/8 tsp salt
2 quarts ice water

Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems.

Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the broccoli to the steamer and cook for about 12 - 15 minutes until the spears begin to lose their firmness.

Remove and plunge into the ice water. When the broccoli spears are cooled, remove from the water and drain.

Place a large non-stick skillet (or roasting pan) in the oven and preheat to 400°F. When the pan is hot, add the broccoli, spray lightly with olive oil and sprinkle the salt over the top. Cook for about 5 minutes and turn to sear well. Make sure that all of the spears come in contact with the pan. They will take 15 to 20 minutes total cooking time and should be turned every 3 – 5 minutes.

Nutrition Facts

Serving size = 4 ounces broccoli

Servings = 2

.

Amount Per Serving

Calories 39 Calories from Fat 4
  % Daily Value
Total Fat 0g 1%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 44mg 2%
Total Carbohydrates 8g 3%
    Dietary Fiber 3g 12%
    Sugars 2g  
Protein 2g  
Vitamin A 14% Vitamin C 169%
Calcium 5% Iron 5%
Vitamin K 116 mcg Potassium 360 mg
Magnesium 24 mg