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.
- 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
- 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.