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Tag Archives: broccoli

Asian Style Broccoli

Posted on January 16, 2015 by

Looking for a side dish with a little extra zip?  Add chicken or shrimp for a one-dish meal!


3 tbsp soy sauce

1 tbsp fresh lemon juice

1 tsp toasted sesame oil

8 cup broccoli, florets, baby, frozen

2 medium red &/or yellow bell peppers



  1. To prepare sauce, combine in a small bowl soy sauce, lemon juice, and sesame oil. Set aside.
  2. Place a steamer basket in a 12-inch skillet. Add enough water to come just below bottom of basket. Bring to boil, place broccoli in steamer basket, reduce heat to medium low. Cover and steam for 4 minutes. Add sweet peppers. Cover and steam for an additional 3 to 4 minutes or until vegetables are crisp-tender.

Makes 12 servings.


Nutrition Facts:

Calories 32

Total Fat .5g

Total Carbohydrates 4.4g

Dietary Fiber 1.7g

Protein 1.2g

Print Recipe  Asian Style Broccoli


Crustless Broccoli Cheese Quiche

Posted on December 26, 2014 by

Simply delicious! Experiment with additional ingredients like mushrooms & peppers or substitute a different kind of cheese.

Crustless spinach quicheIngredients

10 oz Broccoli, chopped, plain, frozen

1 each cooking spray

1 cup liquid egg substitute

1/3 cup white all purpose flour

1/4 tsp black pepper

1 1/2 cup low fat cottage cheese

1 cup low fat cheddar cheese, shredded

2 oz Cheese, feta, crumbled



  1. Preheat the oven to 350 degrees F. Cook broccoli in boiling water for 3 minutes in a large saucepan. Drain well and set aside.
  2. Lightly coat a 9-inch pie plate with cooking spray and set aside.
  3. Combine the egg product, flour, and pepper in a large bowl, then stir in the cottage cheese, broccoli, 3/4 cup of the cheddar cheese, and the feta cheese. Spoon the mixture into the prepared pie plate.
  4. Bake, uncovered, for 40 to 50 minutes or until a knife inserted near the center comes out clean.
  5. Remove to a wire rack, and sprinkle with the remaining cheddar cheese. Cool 5 to 10 minutes before serving.



Makes 8 servings


Nutrition Facts:

Calories 118.2

Total Fat 3.2g

Total Carbohydrates 8.6g

Dietary Fiber 1.1g

Protein 13.5g


Print Recipe Crustless Broccoli Cheese Quiche