Cooking Challenge: Broccoli

maeadair

Vegetable Pot Pie

Ingredients:

2 Pillsbury Pie Shells
1 Can Cream of Celery Soup
2 Baby Red Potatoes
3 Carrots
1 Large Head of Broccoli
1 Zucchini
1/4 Onion
salt and pepper to taste

Directions:

Preheat oven to 375. Place 1st pie shell in pie pan and bake for about 10 minutes. Cut all of the vegetables into bite size pieces and steam.

Place vegetables in large bowl and mix with cream of celery soup. If it seems too thick, add a splash of milk. Add salt and pepper to taste.

Pour vegetables into pie shell, place 2nd pie shell on top. Bake at 375 for 35-40 minutes.

Serving size: 1/4 pie

Calories: 577
Carbs: 80
Fat: 28
Protein: 10

This recipe can be modified with any vegetables or meats you like.

Enjoy!

Sounds delish!
384.66 Caloriies if 1/6 of pie! ..... Can also lighten up soup and pie crusts, espc.to lower sodium.

jwd28

Vegetable Pot Pie

Ingredients:

2 Pillsbury Pie Shells
1 Can Cream of Celery Soup
2 Baby Red Potatoes
3 Carrots
1 Large Head of Broccoli
1 Zucchini
1/4 Onion
salt and pepper to taste

Directions:

Preheat oven to 375. Place 1st pie shell in pie pan and bake for about 10 minutes. Cut all of the vegetables into bite size pieces and steam.

Place vegetables in large bowl and mix with cream of celery soup. If it seems too thick, add a splash of milk. Add salt and pepper to taste.

Pour vegetables into pie shell, place 2nd pie shell on top. Bake at 375 for 35-40 minutes.

Serving size: 1/4 pie

Calories: 577
Carbs: 80
Fat: 28
Protein: 10

This recipe can be modified with any vegetables or meats you like.

Enjoy!

Sounds delish!
384.66 Caloriies if 1/6 of pie! ..... Can also lighten up soup and pie crusts, espc.to lower sodium.

So true! You can also make it with just a top crust to lower the calories and it is still yummy.

hummzz

I can't wait to make this. I will be experimenting to make it a bit less fat in there add some chicken to it, but I love Pot Pies. Thanks for the post!

LoveMy3Boys

OH BROCCOLI HOW I LOVE THEE

Many of these recipes are now on my meal plan for next week yummy!

Sparklewolfie

Broccoli Stir-Fry



This is an old photo because it looks prettier I actually arranged it to look pretty!

1 head Broccoli
100g Mushroom
Onion/Garlic etc. granules (or fresh if you want)
250g Frozen Mixed Veggies
100g Baby Corn

Actually you can use any veggie ingredients you want!

Calories Per Serving: 40
Serves: 4

I just realized I never gave the instructions for this

1) Heat water in a wok or big saucepan
2) Throw in your veggies and mushrooms
3) Cover and let everything steam/boil/cook until the water is evaporated/soaked up. If you added too much water, just uncover and it will evaporate
4) Add some salt/pepper/garlic granules right before taking out
5) Om Nom Nom

kay43026

Steamed/Sauted Broccoli

Steam broccoli until almost done

Saute steamed broccoli in a little olive oil (flavored oil is good)
Sprinkle with just a bit of sesame seeds

Simple. Easy. Yummy

asltiffm

I have never been a fan of the canned cream of anything soups. So this quickly became my favorite casserole. I introduced it to my in-laws when I was first married and they request it each holiday.

Broccoli Cheese Casserole

2 lbs frozen chopped broccoli florets
1 stick butter
1 1/2 sleeves of Ritz crackers, crushed
1 1/2 - 2 cups cheddar cheese

Melt the butter in a 9x13 pan. Crush the Ritz crackers into the pan and mix with the butter to coat. Lightly cover the crackers with cheese. Top with the broccolli. Sprinkle the remaining cheese over the broccoli. Cook for 30 minutes at 350 degrees.

mel_istheshit

NAME OF RECIPE: Chicken with Broccoli

INGREDIENTS:
6 oz chicken breast
2 tbsp flour
2 tbsp extra virgin olive oil
2 cups broccoli florets
1 cup chicken stock
2 tbsp lite soy sauce
1 clove garlic, minced
1/2 tsp red pepper flakes

DIRECTIONS:
Slice chicken very thin and toss with flour. Heat oil in large pan over medium high heat. Cook chicken until it is browned and almost cooked through. Mix chicken stock, soy sauce, garlic and red pepper flakes, set aside. Add broccoli to the pan. I usually let it cook this way for about a minute. Add stock mixture, bring to a simmer. Cover and cook until broccoli is tender, approx 3 minutes. Remove lid and allow sauce to reduce. Serve over brown rice.

CALORIES PER SERVING:
Nutrition Facts
Serving Size 333 g

Amount Per Serving
Calories 332 Calories from Fat 156
% Daily Value*
Total Fat 17.3g 27%
Saturated Fat 2.8g 14%
Cholesterol 72mg 24%
Sodium 1355mg 56%
Total Carbohydrates 13.9g 5%
Dietary Fiber 2.6g 11%
Sugars 2.9g
Protein 31.2g

Vitamin A 15% • Vitamin C 132%
Calcium 7% • Iron 11%

Nutrition Grade B
* Based on a 2000 calorie diet

HOW MANY IT SERVES: 2

OPINIONS ON HOW IT TASTED, ETC:
The key to this is to get the chicken sliced really thin. I use frozen chicken breast so I'll just move it to the fridge that morning and it's usually still slightly frozen when I make dinner. If you're using fresh chicken you can put it in the freezer for about a half hour to make it easier to slice. The flour helps make the chicken a little crispy and also thickens the sauce.

This is so good! It's a staple in our house to kick the chinese takeout servings. I like to call it Chinese fake-out. If I'm really craving chinese I'll also make the crockpot lady's hot and sour soup to go with it: http://crockpot365.blogspot.com/2008/01/crockpot-hot-and-sour-soup-recipe.html.

PICTURE (optional):
Sorry no picture, but it looks like chicken with broccoli that you get at a chinese restaurant!

meagalayne

Arghhh.. I don't think I am going to have time to make my broccoli recipe this week. I'll try to fit something in tomorrow night, but I'll be making dinner for two and my boyfriend's tastes are wayyy different from mine. Makes things tricky. Either way, I'm not "entering" but I wanted to post the recipe I WOULD have made! I'll be trying it sometime in the near future

Energizing & Spicy Broccoli Dal
Source: http://ohsheglows.com/2011/01/06/energizing-spicy-broccoli-dal/

[comments in square brackets are mine]
(comments in curved brackets are hers)

1 cup red lentils, uncooked (masoor dal) [I might use green split peas instead]
2/3 cup sweet onion, chopped finely
1 tsp ground cumin
2 tsp mustard seeds
2 tbsp extra virgin olive oil (or other light-tasting oil) [could use less]
4.5 cups chopped fresh broccoli (shaved stems and florets)
4.5 cups vegetable broth (I used low-sodium)
Kosher salt, to taste (I used 1.5 tsp kosher salt, but if you use full sodium broth you might not need much salt at all) [I would leave out the salt entirely, but I always do so that's up to you!]
2 cups almond milk, unsweetened/unflavoured (or milk of choice)
2 tbsp fresh lemon juice + lemon wedges for garnish
1 tsp red pepper flakes
1 tsp + 1/4 tsp Garam Masala (I use Arvinda’s brand)
1 tsp Tumeric
Paprika, to garnish

Directions: 1) In a medium sized pot, bring 4.5 cups of water to a boil and add vegetable bouillon cube. Stir until dissolved. Alternatively you can use already prepared bouillon.

2) Add oil to a large saucepan over medium heat. Add in the uncooked lentils, chopped sweet onion, cumin, and mustard seeds. Cook on low-medium heat for about 6-9 minutes until the mixture begins to sizzle and the mustard seeds begin to pop a bit. Be careful not to burn this mixture and reduce heat if necessary. The lentils will have softened very slightly, but will remain quite firm.

3) While this mixture is cooking, take your rinsed broccoli and peel a stem or two with a veggie peeler. Roughly chop the stem. Roughly chop the florets until you have about 4.5 cups of broccoli. Place the chopped stems and florets into a food processor and process until very fine.

4) Now place the broccoli and vegetable bouillon into saucepan. Stir well. Add kosher salt to taste- start by adding just a small amount of salt. How much salt you need will depend on whether your vegetable broth was salted or not. I used low sodium broth so I needed about 1.5 tsp of kosher salt. Cover and cook this mixture on low for 20 minutes, checking it frequently and adding extra water if necessary.

5) After about 20 minutes or so, add in the almond milk, lemon juice, turmeric, garam masala, red pepper flakes, and additional salt (to taste) if necessary. Cook on low for another 10 minutes. You can add a bit of water if it thins out too much. Adjust seasonings and serve immediately garnished with Paprika and lemon wedges. Makes 4-5 cups.

Serves 4.

Per serving:
Calories 303
Carbs 49
Fat 6
Protein 17
Fiber 11
Sodium 226

** My calculations included red lentils, only 1 tbsp of oil, low sodium chicken stock and NO added salt. High carb, for sure, but a balanced meal if served alongside some lean meat.

Enjoy!
Meag

lisapisa1

bump

inskydiamonds

Make sure you enter by tomorrow night!

meagalayne

I made a Chicken + Broccoli (assorted veg) Stirfry with Thai Peanut Sauce tonight from a recipe that I found on MFP forums (found here: http://www.myfitnesspal.com/topics/show/147936-stir-fry-help-please) and adapted to serve 3. I'll be posting the recipe I made tomorrow, if I have time. Just wanted to say that the sauce is AWESOME and the stirfry turned out great. Highly recommend!!

vero_1

bump

melkneec

How do I vote? Love the idea!! Bump!

inskydiamonds

OH NO! I forgot to get the voting going. It will be up in a few minutes!

inskydiamonds

Sorry the voting's up late!

http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146

It ends Wednesday at 5PM PST.

inskydiamonds

Make sure you keep voting!

melkneec

I voted!!

mrswynd

That sounds yummy! I am printing now...

inskydiamonds

Congratulations to Sparklewolfie for her delicious Broccoli Stir-Fry!