SEASONED BROCCOLI SPEARS
Dressing up broccoli is a snap with this recipe from our Test Kitchen staff. They flavored fresh spears with lemon-pepper, garlic salt and thyme.
Provided by Taste of Home
Categories Side Dishes
Time 10m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Place the broccoli in a microwave-safe bowl; add water. Cover and microwave on high for 4-5 minutes or until tender; drain. Stir in the remaining ingredients.
Nutrition Facts : Calories 66 calories, Fat 4g fat (2g saturated fat), Cholesterol 10mg cholesterol, Sodium 285mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 3g fiber), Protein 3g protein. Diabetic Exchanges
BROCCOLI SPEARS IN INDIAN-SPICE DRESSING
Provided by Barbara Kafka
Categories side dish
Time 1h35m
Yield 6 to 8 servings
Number Of Ingredients 10
Steps:
- Combine amchoor and water in a 1- to 1 1/2-quart souffle dish. Cover tightly with microwave plastic wrap. Cook at 100 percent power in a 650- to 700-watt oven for 5 minutes. Prick plastic to release steam. Remove from oven. Uncover and reserve.
- Put sesame seeds in a 1-quart souffle dish. Cook, uncovered, for 4 minutes. Stir in mustard seeds. Cook, uncovered, for 2 minutes. Stir in cardamom seeds and sesame oil. Cook, uncovered, for 2 minutes. Stir in garlic and red pepper flakes. Cook, uncovered, for 2 minutes.
- Remove from oven. Stir reserved amchoor liquid into seed mixture. Stir in salt. Allow to cool.
- Seeds from dressing will rise to the top; spoon them over the broccoli florets. Pour remaining dressing over all. Let broccoli marinate 1 to 2 hours at room temperature (or longer in the refrigerator), occasionally spooning dressing over the spears.
Nutrition Facts : @context http, Calories 104, UnsaturatedFat 5 grams, Carbohydrate 9 grams, Fat 7 grams, Fiber 3 grams, Protein 4 grams, SaturatedFat 1 gram, Sodium 363 milligrams, Sugar 2 grams
SPICED BROCCOLI, PANEER & PEAS WITH GARAM MASALA CASHEWS
Serve this subtly spiced broccoli and paneer dish with naan breads or rotis. A meat-free, veg-packed main, perfect for Friday night
Provided by Anna Glover
Categories Dinner, Main course, Supper, Vegetable
Time 45m
Number Of Ingredients 15
Steps:
- Whisk 1 tbsp of the oil with the ginger, garlic, cumin, turmeric, 1 tbsp garam masala and some seasoning in a bowl. Add the paneer and stir in the mixture to coat it, then leave to marinate in the fridge for at least 2 hrs, or overnight.
- Blend the coriander and yogurt with a stick blender or in a small food processor with a pinch of salt until you get a green sauce. Keep in the fridge for serving later.
- Heat the grill to medium. Tip the cashews into a shallow baking tray, then toss with 1 tsp garam masala and ½ tsp sea salt. Grill for 2 mins until toasted and golden, tossing again halfway through. Tip into a bowl and set aside.
- Toss the broccoli and sprouts with the remaining oil. Season and spread out on the tray you used for the cashews and grill for 10 mins until just starting to turn tender, tossing halfway through. Mix in the paneer along with its marinade and grill again for 10 mins, until golden and lightly charred. Scatter over the peas and toss everything together well. Warm through for 1-2 mins under the grill (don't leave for too long or the peas will shrivel).
- Scatter over the spiced cashews, then squeeze over the lime juice. Drizzle with the yogurt dressing and serve with the chutney, naan breads or rotis and lime wedges to squeeze over.
Nutrition Facts : Calories 509 calories, Fat 29 grams fat, SaturatedFat 12 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 12 grams sugar, Fiber 16 grams fiber, Protein 33 grams protein, Sodium 0.7 milligram of sodium
MICROWAVED SEASONED BROCCOLI SPEARS
Add a few simple herbs to this microwave-fast recipe for a nutritious veggie side dish. Melissa Just - Minneapolis, Minnesota
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 5 servings.
Number Of Ingredients 7
Steps:
- Place broccoli in a large microwave-safe bowl. Combine the remaining ingredients. Pour over broccoli; toss to coat. Cover and microwave on high for 3-4 minutes or until tender.
Nutrition Facts : Calories 41 calories, Fat 2g fat (1g saturated fat), Cholesterol 6mg cholesterol, Sodium 122mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
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