Low Fat Roasted Broccoli Food

OIL-FREE ROASTED VEGETABLES

Steps:

• Preheat oven to 375 degrees F (190 C) and line two baking sheets with parchment paper.
• Place a large pot or rimmed skillet on the stovetop and fill with 1/2 inch water. Bring to a boil over high heat.
• Once boiling, lower heat to medium-high (you're going for a low boil) and carefully place a steamer basket inside (I like this one - or sub a small colander or fine mesh strainer that rests over the water but not in the water).
• Add the starchy vegetables (carrots, potatoes, sweet potatoes - Brussels sprouts are optional and should only be added if you like more tender Brussels - otherwise, set aside).
• Cover pot or skillet and steam the vegetables for 4-6 minutes or until just tender. A knife should easily pierce the vegetables but not easily slide all the way through. You're looking for them to be moist and slightly tender.
• Transfer the steamed starchy vegetables to one baking sheet, and arrange the non-starchy vegetables on the other baking sheet. Season to taste with salt and curry powder, and toss to coat.
• Bake for a total of 20-30 minutes or to desired doneness. The broccolini seems to require just 15 minutes, while the cabbage, bell pepper, and cauliflower benefit from a longer roast - up to 25-30 minutes. (Once steamed), the starchy vegetables shouldn't need more than 20 minutes in the oven. Steamed Brussels need to be roasted for 15 minutes, while unsteamed Brussels can roast for up to 20-25 minutes. Just watch the oven closely and check for doneness.
• At this point, they're ready to serve! However, I find that the vegetables are enhanced with a bit of fresh lemon juice, some herbs, and a drizzle of tahini.
• Store leftover vegetables covered in the refrigerator up to 3-4 days. Reheat over a cast-iron skillet or on a parchment-lined baking sheet in a 400-degree F (204 C) oven until hot - about 10 minutes.

ROASTED BROCCOLI

Steps:

• Place a rack in the center of your oven (if baking the broccoli on one sheet pan) and preheat the oven to 425 degrees F. For easy clean-up, line a large, rimmed baking sheet with parchment paper. (If you will be using two sheet pans, place the racks in the upper and lower thirds of the oven and line two baking sheets.)
• Prep the stem: Cut the broccoli stalk away from the head with florets. Place the stem on your cutting board, and trim off the outer edge along one of its long sides (you want to cut away about ¼ inch). Turn the cut side down onto your cutting board and trim off the next side. Repeat with the remaining two sides. You should be left with a rectangular-shaped piece of the stem's core (and it is delish!). If your remaining stem is large, cut it into pieces that are about 2 or 3 inches long and ½-inch wide. Place the cut pieces on the prepared baking sheet. Discard the outer parts of the stem you chopped away.
• Cut the crowns into large, flat florets: If your crowns are small (about 3 or 4 inches in diameter), cut them into 8 wedges. If they are larger, cut them into 10 wedges. You want the florets to be roughly 1 1/2 to 2-inches wide at the top and 1/2 to 3/4-inch or so thick. These will be a bit larger than the florets you are used to seeing, but TRUST ME, it works. Add them to the sheet with the stems. (See photos in the blog post for guidance).
• Drizzle the broccoli with the oil and sprinkle with the salt, sugar, and pepper. Toss to combine and evenly coat.
• Spread the broccoli into an even layer on the prepared baking sheet, ensuring that the pieces have plenty of room for air to circulate. If the broccoli is crowded, divide it between two sheets. Flip the florets so that the largest cut side is touching the pan.
• Bake the broccoli for 20 minutes, then flip. Rotate the pan 180 degrees and continue baking for 5 to 10 additional minutes, until it is tender and the tips of the florets are turning dark and crispy (if baking on two sheet pans, switch the pans' positions on the upper and lower rack when you flip). Add any toppings of choice. Enjoy immediately.

OVEN-ROASTED BROCCOLI WITH PARMESAN (LOW FAT)

Steps:

• Preheat the oven to 425°F.
• Trim the broccoli, leaving about 1/2 inch of stem attached to the florets.
• Toss the broccoli in a large bowl with the Parmesan, parsley, garlic powder, black pepper, and salt to taste.
• Toss in the red pepper flakes, if using.
• Drizzle with olive oil and toss again until all of the florets are thoroughly coated.
• Transfer to a medium nonstick baking sheet an bake for 10 minutes.
• Then toss the broccoli again and bake for another 5 to 7 minutes, or until the florets are lightly browned and tender.
• Serve immediately.

VERY LOW FAT BROCCOLI CHICKEN STIR FRY

Steps:

• In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
• Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
• Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
• Add chicken broth to pan, bringing to a boil.
• Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
• Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
• Serve over hot rice!
• NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!

LOWER-FAT CHICKEN AND BROCCOLI CASSEROLE

Steps:

• Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a casserole dish with cooking spray.
• Spray a large skillet with cooking spray and place over medium-high heat. Add chicken and cook until no longer pink in the center, about 10 minutes.
• Meanwhile, stir frozen broccoli, condensed soup, Cheddar cheese, and mayonnaise in a large bowl until well combined.
• Add cooked chicken to the broccoli mixture and stir until everything is evenly coated. Pour into the prepared casserole dish.
• Bake in the preheated oven for 20 to 25 minutes.

LOW FAT ROASTED BROCCOLI

Steps:

• pre-heat oven to 450 degrees.
• cover a cookie sheet with tin foil.
• lightly spray broccoli and garlic with non-fat cooking spray.
• arrange on the cookie sheet in a single layer.
• sprinkle with salt, pepper and oregano.
• roast in the oven for 20 minutes or until tender.
• sprinkle with balsamic vinegar.