Baked Broccoli Burger

Baked Broccoli Burger
Prep Time
45 minutes
Number of Servings
8
Ingredients
  • 1⁄3 c dry whole-wheat couscous
  • 1 Tbsp safflower oil or other neutral-flavor oil
  • 1⁄2 c diced yellow onion
  • 1⁄2 c chopped green onion
  • 1 clove garlic, minced
  • 11⁄2 c broccoli florets, steamed
  • 13⁄4 c cooked garbanzo beans
  • 1 Tbsp tahini
  • 1–2 tsp cumin
  • 1 Tbsp freshly squeezed lemon juice
  • 1 tsp sea salt
  • 1⁄2 cup your favorite bread crumbs or Homemade Bread Crumbs
Directions
  1. Preheat oven to 400°. Line a baking sheet with parchment paper or nonstick foil, and set aside.
  2. In a small pot, bring 1 cup of water and couscous to a boil. Remove from heat immediately and allow couscous to sit in pot for 10 minutes, soaking up water.
  3. While couscous rests, heat safflower oil in a nonstick skillet over medium-high heat. Add the yellow onion, green onion, and garlic. Sauté for 3 to 5 minutes or until onions are soft and translucent. Remove from heat and let cool for 5 minutes.
  4. Transfer onions and garlic to a food processor and add couscous, broccoli, garbanzo beans, tahini, cumin, lemon juice, and sea salt.
  5. Pulse mixture 3 or 4 times, stopping to scrape down sides if necessary, and then transfer to a large mixing bowl. Add bread crumbs and gently mix until well incorporated.
  6. Form mixture into 8 patties and place on prepared baking sheet. Bake for 20 minutes, flip burgers over, and bake for an additional 20 minutes or until firm.
  7. Top with Fresh Peach Salsa if desired.

Winter Broccoli Soup

Winter Broccoli Soup
Prep Time
30 minutes
Number of Servings
4
Ingredients
  • 1 large celery rib, thinly sliced
  • 1 medium bunch broccoli, florets only, coarsely chopped
  • 1 medium onion, chopped
  • 2 small parsnips, peeled and sliced
  • 4 cups vegetable broth
  • Salt and freshly ground black pepper, to taste
  • 2 to 3 tsp lemon juice, optional
  • Chopped fresh parsley for garnish
Directions
  1. In a deep saucepan, place celery, broccoli, onion, parsnips, broth, salt, and pepper.
  2. Cover tightly and bring to a boil over medium-high heat.
  3. Reduce heat, and simmer until vegetables are very tender, about 20 minutes.
  4. Add lemon juice, if using. In a blender, puree soup until velvet-smooth. Serve in bowls or pour into mugs.
  5. Garnish with parsley, if desired. 
Nutrition Info
118 Calories, 8 g Protein, 22 g Carbohydrates, 6 g Fiber, 1 g Total fat, 145 mg Sodium, Vitamin C, Folate Vitamin E, Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Pantothenic acid, Magnesium, Manganese, Phosphorus, Potassium

Coconut Chicken and Broccoli Stew

Coconut Chicken and Broccoli Stew
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp coconut oil
  • 1 medium white onion, chopped
  • 3 lb boneless, skinless chicken breast halves, cubed
  • 1 tsp sea salt
  • [q:1 1/2] Tbsp sweet curry powder
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 3 c chopped broccoli
  • 1 c raisins
  • 2 green apples, diced
  • 1 (14 oz) can unsweetened coconut milk
  • 2 c low-sodium chicken broth
  • 1 lime, juiced
  • 1 c unsweetened coconut cream
  • [q:1/2] c unsweetened toasted coconut flakes
Directions
  1. In a sauté pan, melt coconut oil over medium-high heat. Add onion and sauté until golden. 
  2. Transfer onion to a blender or food processor. Cool slightly. Purée until liquefied. 
  3. Place chicken in slow cooker. Sprinkle with salt, curry powder, ginger, and cinnamon. Thoroughly rub seasonings into meat. Add onion purée along with remaining ingredients and stir to blend well. 
  4. Cover and cook on Low for 7-8 hours or until chicken is fork-tender. 
  5. Serve with a sprinkle of toasted coconut. 
Nutrition Info
Per serving: 572 Calories, 57 g Protein, 36 g Carbohydrates, 6 g Fiber, 23 g Total fat (19 g sat, 2 g mono, 1 g poly), 572 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, Selenium, [nutrition:4] Pantothenic acid, Copper, Manganese, [nutrition:3] Vitamin B12, C, Magnesium, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium

Creamy Vegetable Soup

Creamy Vegetable Soup
Prep Time
40 minutes
Number of Servings
Serves 8
Ingredients
  • Cooking oil spray
  • 3 garlic cloves, peeled and halved
  • 1 yellow bell pepper, seeded and cut in [q:1 1/2]-inch pieces
  • 1 large head of broccoli, florets only (about 2 cups)
  • [q:1/2] small cauliflower, cut in [q:1 1/2] inch florets (2 to 3 cups)
  • [q:1/2] small fennel bulb, cut in 1-inch pieces
  • 1 medium red-skin potato, diced
  • 2 large shallots, quartered
  • 1 medium tomato, seeded and cut in 6 wedges
  • 1 small zucchini, cut in 1-inch pieces
  • 1 small acorn squash, peeled, seeded, and cut in 1-[q:1/2]-inch pieces (about 3 cups)
  • 1 medium carrot, cut in 1-inch pieces
  • 1 Tbsp canola oil
  • mixture of:
    • [q:1/2] tsp ground cinnamon
    • [q:1/8] tsp ground allspice
    • [q:1/8] tsp ground coriander
    • [q:1/8] tsp black pepper
  • 2 cups reduced-fat (2%) milk
  • Salt and freshly ground black pepper
  • 2 plum tomatoes, seeded and finely chopped, for garnish (optional)
Directions
  1. Preheat the oven to 425°. Coat two baking sheets with cooking spray. On one sheet, place the garlic, bell pepper, broccoli florets, cauliflower, fennel, potato, shallots, tomato, and zucchini. Coat liberally with cooking spray, stir, and spray again. Place the acorn squash and carrot pieces on the second sheet and toss with the oil. Bake the vegetables 15 minutes. Stir and bake 10 minutes longer, or until slightly soft and lightly colored.
  2. Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups of cold water. Bring to a boil, reduce the heat, cover, and simmer about 20 minutes.
  3. Stir in milk. Transfer the mixture to a blender and puree until smooth.
  4. Season with salt and pepper. Garnish with chopped tomato.
Nutrition Info
111 Calories, 5 g Protein, 18 g Carbohydrates, 4 g Fiber, 3 g Total fat (1 g sat, 1 g mono, 1 g poly), 72 mg Sodium, Vitamin C, Vitamin A, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, D, E, Folate, Pantothenic acid, Calcium, Magnesium, Phosphorous, Potassium

Broccoli Soup with Pasta

Broccoli Soup with Pasta
Number of Servings
Serves 4
Ingredients
  • 2 medium cloves garlic
  • Salt
  • [q:3/4] pound broccoli florets
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large beef bouillon cube
  • 6 ounces short tubular pasta, or other dried small pasta shape for soup, such as ditalini or small shells
Directions
  1. Fill a pot with water that will accommodate the broccoli and place over high heat.
  2. Peel and finely chop the garlic.
  3. When the water is boiling, add 1 teaspoon salt and put in the broccoli. Cook until tender, about 5 minutes after the water comes back to a boil. Drain the broccoli and set aside.
  4. Put the garlic and olive oil in a 4 to 6 quart soup pot and place over medium-high heat. After the garlic begins to sizzle, add the cooked broccoli. Season with pepper and lightly with salt and sauté for about 5 minutes. Stir periodically with a wooden spoon, using it to mash the broccoli into small pieces.
  5. When the broccoli has finished sautéing, add 4 cups water and the bouillon cube and raise the heat to high. When the water begins boiling, add the pasta and cook covered over medium heat until the pasta is al dente. Serve hot.
Nutrition Info
251 Calories, 8 g Protein, 0 mg Cholesterol, 38 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 8 g Total fat (1 g sat), 318 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:2] Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Folate, Magnesium
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