Friday, October 21, 2011

HEALTHY BASIL BROCCOLI

1 bunch of fresh broccoli
2 tbsp extra-virgin olive oil
pinch of red pepper flakes
1 tbsp fresh lemon juice
1/4 cup fresh basil, finely chopped
sea salt
1 tbsp finely chopped garlic
1/2 cup quartered cherry tomatoes*
2 tsp lemon zest

Bring a large pot of water to a boil. 

Cut the broccoli florets off the stalks and peel the stems.  Cut stems into bite-sized pieces.

Add a pinch of the sea salt and the broccoli to the boiling water and blanch for 30 seconds. Drain and run cold water over the broccoli to stop the cooking process - broccoli should still retain its bright green color.

Heat the olive oil in a saute pan over medium heat.  Add the garlic and pepper flakes to the oil and saute 30 seconds.  Add the tomatoes and a pinch of salt; saute another minute.  Stir in the drained broccoli and 1/4 tsp of the sea salt, if needed; saute 2 minutes.  Broccoli should still be firm.  Gently stir in the lemon juice, lemon zest, and the basil. 

*May substitute diced red bell pepper, if desired.

Serve immediately.
Leftovers may be stored in the refrigerator for 5 to 7 days in an airtight container.

Yield: 4 servings
Per serving: 125 calories, 7.7 grams total fat (1.1 saturated), 13 grams carbohydrates, 5 grams protein, 5 grams dietary fiber, and 125 mg sodium

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