Anti-Inflammatory Recipes by SkinnyChef – Broccoli: Eczema toddler’s Fav

MarcieMom learns anti-inflammatory recipes from Skinny Chef Jennifer Iserloh.

MarcieMom learns anti-inflammatory recipes from Skinny Chef Jennifer Iserloh.

I’m a HUGE believer in eating what’s healthy for the daily calorie intake. Good thing I got to know Skinny Chef Jennifer Iserloh, who will be sharing recipes of anti-inflammatory super foods!

More on Jennifer: Jennifer is a trained chef, certified health coach and healthy cooking celebrity. Her recipes are featured on TV (CBS, NBC, the Today Show), radio, print and online in many well-known channels and publications. She has authored 5 best selling books, including 50 Shades of Kale (2012). She graduated with honors from the Institute of Culinary Education, worked as a celebrity chef and became a certified health coach through the Institute of Integrative Nutrition. Currently she is the host of Livestrong Woman’s Healthy Cheats and Food Courting, two internet TV shows.

Broccoli with Garlic Sauce

garlic-broccoli recipeIngredients

  • 1 large bunch fresh broccoli, (about 1 1/3 pound)
  • 3 large cloves garlic, minced
  • 1/2 cup fat-free, low-sodium beef or vegetable broth
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon brown sugar or sugar substitute
  • 1 teaspoon sesame oil
  • 1 tablespoon canola or corn oil
  • 4 scallions, thinly sliced
  • 2 tablespoons chopped almonds

Instructions

  • Trim broccoli and cut into florets. Peel stalk with a vegetable peeler and slice thinly. Set aside.In a medium bowl, stir garlic, broth, soy sauce, cornstarch, sugar or sugar substitute, and sesame oil.
  • Heat a large skillet over heat high and add the canola or corn oil. When the oil is hot, carefully add the broccoli. Cook 3 to 4 minutes, stirring continuously until the broccoli begins to brown slightly. Reduce the heat to medium and add 1/4 cup of water. Cover and cook 3 to 4 additional minutes until the broccoli begins to soften.
  • Lower the heat to medium low. Pour sauce over broccoli, cook 2 to 3 minutes longer until the broccoli is tender-crisp and the sauce thickens. Sprinkle with scallions and almonds if using. Serve immediately.

MariceMom: Thanks Jennifer for sharing the above yummy and healthy broccoli recipe (for nutritional benefits of broccoli covered previously, see here). Now, I usually chop off lots of stalk and only cook the floret; I noticed that you peel the stalk and slice it thinly. Is there a different cooking time for the stalk vs the floret?

Jennifer: They cook up well together as long as the stalk is thinly sliced, that cuts back substantially on cooking time.

MarcieMom: When broccoli starts to brown, does this mean that part of its nutrition is lost?

Jennifer: No vitamins are lost after about 20 minutes of high heat cooking. Also I never boil my veggies.  If you boil vegetables in high amount of water, vitamins like vitamin C – which is water soluble will leach out into the water.

MarcieMom: How do you gauge which is broccoli is fresh? Is there a best way to keep it? I noticed that broccoli kept in plastic bag tend to turn watery for the parts touching the plastic bag.

Jennifer: Florets should be tightly closed and dark green, with no yellow spots. Also look at the end of the stalks, if they are hollow or look dry that is a sign that they’ve been in transit too long.

Thanks Jennifer, I’m going to try this recipe out. I’m checking out our next week’s food Kale! As a ‘trailer’, get the recipe for Jennifer’s CRISP KALE CHIPS that kids love.

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