This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"Researchers in the U.K. have developed a vegetable called super broccoli designed to fight heart disease. Not to be outdone, researchers in America have developed a way to stuff an Oreo inside another Oreo."
I was having lunch from a very nice buffet recently. The spread had a broccoli salad similar to this but with a somewhat boring white dressing. It wasn't bad: a good, solid salad with a creamy texture and a bit of lemon flavor.
But I craved more. This spicier version is perfect for a summer picnic or served as a side with a piece of roasted whitefish like cod or halibut.
Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.
Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.
When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.
Servings = 6 | Serving size =about 1 cup
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers and is better the second day.
|2 large||bunches broccoli|
|1 medium||onion (diced)|
|spray olive oil|
|1/4 cup||pumpkin seeds (pepitas)|
|1/4 cup||low fat buttermilk|
|1 ounce||reduced fat cream cheese|
|fresh ground black pepper (to taste)|
|1/4 tsp||cayenne pepper|
|1 tsp||chili powder|
|4 medium||green onions (thinly sliced crosswise)|
Place a large skillet in the oven and preheat to 325°F.
Cut the broccoli flowerets into small pieces – about 1/2 inch or so.
Peel the broccoli stems and cut into 1/2 inch dice.
Place the broccoli (both florets and stems) and onions in the skillet and spray liberally with olive oil.
Roast for about 30 minutes. Toss occasionally.
While the vegetables are roasting place the pumpkin seeds in a small skillet over high heat.
Toast the pumpkin seeds for about 10 minutes until lightly browned. Toss frequently.
Remove from the oven and let cool and then chill in the refrigerator.
While the broccoli is chilling mix together the buttermilk, cream cheese, pepper, salt, paprika, cayenne and chili powder until smooth.
Place the celery in the bowl with the chilled broccoli and onions.
Add the dressing and green onions.
Toss well and chill before serving.
Serving size = about 1 cup
Servings = 6
Amount Per Serving
|Calories 113||Calories from Fat 39|
|% Daily Value|
|Total Fat 3g||6%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 16g||7%|
|Dietary Fiber 4g||14%|
|Vitamin A 18%||Vitamin C 179%|
|Calcium 11%||Iron 6%|
|Vitamin K 137 mcg||Potassium 534 mg|
|Magnesium 39 mg|