Asian-Flavored Broccoli with Tofu - 22.36g Carbs, 9.06g Fiber, 8.03g Sugar

Broccoli is not only an excellent source of vitamins, it also contains
health-promoting sulfur compounds that increase your liver's ability
to produce enzymes to neutralize toxic substances. Combined with carrots
(or any other vegetables of your choice) and tofu for protein, you will
have a complete Healthiest Way of Eating meal in a matter of minutes
that looks and tastes great
Prep and Cook Time: 15 minutes

1 lb broccoli, florets cut into quarters
2 medium carrots, sliced thin
8 oz tofu cut into cubes
3 Tbsp extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
1 Tbsp tamari (soy sauce)
2 Tbsp grated ginger
1 Tbsp rice vinegar
Red pepper flakes to taste

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up in steamer, cut broccoli florets into
quarters and let them sit for 5-10 minutes to enhance their health
promoting properties. Also cut stems into 1/4-inch pieces.

3. Press or chop garlic and let sit for at least 5 minutes.

4. Add tofu and sliced carrots to steamer and steam for 2 minutes.

5. Add broccoli and steam for 5 more minutes.

6. Toss with rest of ingredients.

Optional:
To mellow the flavor of garlic, add garlic to steamer for
the last 2 minutes of steaming.

Serves: 2
Total Weight: 445.28g
Nutrition per Serving:
370.24 Calories, 246.79 Calories from Fat, 35.49 Calories from Saturated Fat,
17.81g Protein, 22.36g Carbs, 9.06g Dietary Fiber, 1.60g soluble Fiber,
7.27g insoluble Fiber, 8.03g Total Sugar, 3.62g Monosaccharides,
2.78g Disaccharides, 5.27g Other Carbs, 27.42g Total Fat, 3.94g Saturated Fat, 17.77g Mono Fat, 5.03g Ooly Fat, 0g Trans Fatty Acids, 0mg Cholesterol

From: The George Mateljan Foundation

Roasted Broccoli with Lemon - 4g Carbs, 2g Fiber

Maybe you've never considered cooking broccoli this way, but
roasting yields surprisingly good results. The heat concentrates
the flavors and caramelizes the natural sugars. A touch of olive
oil gives it a crispy, delicious finish.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight

Active Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Serving Size: 1 cup each

4 cups broccoli florets
1 Tbsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper
Lemon wedges

1. Preheat oven to 450 degrees F.

2. Toss broccoli with oil, salt and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges.

Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
54 Calories, 4g Fat, 1g Sat, 3g Mono, 0mg Cholesterol, 2g Protein,
4g Carbs, 2g Fiber, 165mg Sodium, 240mg Potassium

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (45% dv).

Exchanges: 1 vegetable, 1 fat

From: Eating Well - Winter 2004, Eating Well for a Healthy Heart Cookbook

Broccoli Guacamame - 9.1g Carbs, 4.1g Fiber, 1.6g Sugar

This soybean-spin on guacamole adds some extra fiber to that classic

dip. Try using cut up bell peppers instead of chips for an even

healthier treat. This recipes comes to us from Kinzie of To Cheese

or Not to Cheese?

Serves: 6

1/2 cup edamame

1/2 cup broccoli stalks, peeled

1 avocado, peeled and sliced lengthwise

1 scallion, sliced

1/2 red onion, diced

1 clove garlic, minced

1/2 jalapeno, minced

Juice of one lime

1 tomato, diced

2 Tbsp cilantro, chopped

Salt to taste

Bring 2 cups of water to boil.

Add edamame, blanch for 2 minutes, drain and set aside.

Bring water to a boil once more, add broccoli, blanch for 2 minutes

and drain.

In food processor, puree edamame and broccoli together.

Using a potato-master or the back of a spoon, mash the edamame-broccoli

puree with the avocado, scallion, red onion, garlic, jalapeno, lime,

tomato and cilantro.

Salt to taste and serve.

Servings per Recipe: 6

Nutritiontion per Serving:

100 Calories, 58 Calories from Fat, 6.5g Total Fat, .9g Saturated Fat,

0mg Cholesterol, 204mg Sodium, 405mg Potassium, 4.1g Protein,

9.1g Total Carbs, 4.1g Dietary Fiber, 1.6g Sugars

Cheesy Broccoli-Potato Mash - 17g Carbs, 2g Fiber

NUTRITION PROFILE:

Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Diabetes

Appropriate | Healthy Weight

Mashing broccoli with cheese and potatoes might just be the ticket

to getting your kids to eat their veggies.

Servings: 6

Serving Size: 2/3 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 lb Yukon Gold potatoes, cut into wedges

3/4 lb broccoli crowns, chopped (4 cups)

3/4 cup shredded fontina cheese

1/2 cup nonfat milk, heated

1/2 tsp salt

Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large pot. Place potatoes in a

steamer basket and steam for 10 minutes. Place broccoli on top, cover

and steam until the potatoes and broccoli are tender, 6 to 8 minutes

more. Transfer the broccoli to a large bowl and coarsely mash with a

potato masher. Add the potatoes, cheese, milk, salt and pepper and

continue mashing to desired consistency. Serve immediately.

Servings: 6

Serving Size: 2/3 cup each

Nutrition per Serving:

135 Calories, 4g Fat, 3g Sat, 1g Mono, 16mg Cholesterol, 7g Protein,

17g Carbs, 2g Fiber, 329mg Sodium, 201mg Potassium

Nutrition bonus:

Vitamin C (100% daily value), Vitamin A (30% dv), Calcium (15% dv)

1 Carbohydrate Servings

Exchanges: 1 starch, 1/2 high fat meat

From: Eating Well Magazine September/October 2007

Quiche - Broccoli - 16.2g Carbs, 0.6g Fiber, 8.6g Sugar

From: www.recipes. sparkpeople. com user SANDYLUVSSPARK

This is a "crustless" quiche so you save calories, also, use reduced 

fat Bisquick, reduced fat cheese and skim evaporated milk and egg 

beaters!

60 Minutes to Prepare and Cook

1/2 cup reduced fat Bisquick

3/4 cup chopped broccoli (drained)

1 cup reduced fat or 2% cheddar cheese

1 cup egg beaters (or egg substitute)

1 1/2 cups evaporated skim milk

Salt and pepper to taste

Fash of nutmeg to taste

1. Mix Bisquick, eggs and evaporated milk

2. Fold in broccoli (or any other vegetable you like)

3. Fold in the shredded reduced fat cheese

4. Add spices to taste

5. Pour into a pan prepared with non stick cooking spray.

Bake at 350 for 40-50 minutes in pie plate or 8 x 8 pan.

This makes 6 servings, but with the low calories and fat, you can afford 2 pieces if you like!

Number of Servings: 6

Nutrition per Serving: 

165.2 Calories, 3.8g Total Fat, 1.3g Saturated Fat, 0.9g Polyunsaturated Fat, 1.3g Monounsaturated Fat, 7.6mg Cholesterol, 398.7mg Sodium, 433.4mg Potassium, 

16.2g Carbs, 0.6g Dietary Fiber, 8.6g Sugars, 16.4g Protein

Vitamin A 16.7 %

Vitamin B-12 6.4 %

Vitamin B-6 4.3 %

Vitamin C 22.4 %

Vitamin D 12.8 %

Vitamin E 2.8 %

Calcium 30.7 %

Copper 1.8 %

Folate 8.9 %

Iron 7.1 %

Magnesium 7.2 %

Manganese 2.3 %

Niacin 1.4 %

Pantothenic Acid 17.6 %

Phosphorus 29.5 %

Riboflavin 23.3 %

Selenium 22.2 %

Thiamin 6.0 %

Ravioli Stuffed With Broccoli And Feta Cheese

Recipe By :

Serving Size : 12 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

Veggie

5 Cloves Garlic -- finely chopped

1 Tablespoon Olive Oil

1 Pinch Red Pepper Flakes

6 Ounces Broccoli -- cooked and chopped

12 Ounces Feta Cheese -- crumbled

1 Ounce Parmesan Cheese

1 Pinch Nutmeg

2 Medium Eggs -- beaten

Salt And Pepper -- to taste

1 Package Won-Ton Wrappers

1 Ounce Butter

3 Tablespoons Fresh Rosemary -- finely chopped

Saute garlic in olive oil with red pepper flakes for 2 minutes. Toss with broccoli, feta, parmesan, nutmeg, eggs, salt and pepper. Place a tablespoon of this mixture in the center of a wrapper and moisten edges with water. Seal by placing another wrapper on top. Repeat until all wrappers are used. Lightly flour and let rest for 30 minutes. Boil ravioli in water for 3 minutes. Melt butter in pan and add rosemary. Cook for 1 minute and then pour over hot ravioli. Serve hot.

Makes 12 - 16 ravioli

Source: "http://spore. name/designer- delicious/ recipe.php? ID=97"

S(Formatted by Chupa Babi): "April 2009"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 11g Fat (72.4% calories from fat); 6g Protein; 3g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 398mg Sodium

Exchanges: 0 Grain(Starch) ; 1 Lean Meat; 0 Vegetable; 1 1/2 Fat