Chopped Broccoli Piccata
Many people (grown-ups included) will eat the florets off a broccoli spear, leaving the nutritious stems behind. Here’s a recipe that should encourage diners to eat the whole thing (well, they won’t actually have a choice). If the pungent flavors of arugula are not to your liking, you can use 1/3 cup of chopped fresh basil or parsley instead.
1 large bunch broccoli (about 1-3/4 pounds), separated into spears
1/2 cup water
1 tablespoon plus 1 teaspoon olive oil
5 cloves garlic, minced
1/4 teaspoon red pepper flakes
1-1/2 teaspoons grated lemon zest
3/4 teaspoon salt
2 cups arugula, shredded
2 tablespoons fresh lemon juice
1 Trim off just the tough bottoms of each spear. Peel the stalks. Very coarsely chop both the stalks and the florets.
2 In a large nonstick skillet, heat the water and oil over low heat. Add the garlic and red pepper flakes, and cook, stirring occasionally, until the garlic is tender, about 2 minutes.
3 Add the broccoli, lemon zest, and salt, and cook, stirring frequently, until the broccoli is tender but not mushy, about 5 minutes.
4 Stir in the arugula and lemon juice, and cook until the arugula has wilted, about 1 minute. Makes 4 servings
Makes 4 servings.
Per serving: 99 calories, 5.2g total fat (0.7g saturated), 0mg cholesterol, 6g dietary fiber, 12g carbohydrate, 6g protein, 341mg sodium.