Cooking Challenge: Broccoli
inskydiamonds
Posts: 2,519 Member
Welcome to the fifteenth round of the cooking challenge! This week's ingredient comes to us from heathersmilez who was the winner of the black bean challenge challenge..
This week's challenge is BROCCOLI!
Broccoli, Raw (1 cup chopped)
30 calories
0 grams fat
0 mg cholesterol
29 mg sodium
278 mg potassium
6 grams carbs
2 grams dietary fiber
2 grams protein
These are the rules for the challenge:
1. You don't need to have created the recipe from scratch, but you DO need to make it.
2. Voting will be put up for the challenge and the winner of the challenge will pick the next ingredient to be used.
3. Pictures are encouraged but not required. If you want to post a picture upload it on a website like photobucket.com or tinypic.com . If there's any questions about how to do that, don't be shy to ask me.
4. You do need to post the recipe you used so other people can try it too, if they so please.
5. If you used a recipe from another source give credit to the original creator!
6. Your recipe can be a breakfast, lunch, dinner, snack, or dessert! Anything!
Fill out the following form to play:
NAME OF RECIPE:
INGREDIENTS:
DIRECTIONS:
CALORIES PER SERVING:
HOW MANY IT SERVES:
OPINIONS ON HOW IT TASTED, ETC:
PICTURE (optional):
Voting for this challenge will begin next Saturday January 22nd at 5PM Pacific Standard Time.
This week's challenge is BROCCOLI!
Broccoli, Raw (1 cup chopped)
30 calories
0 grams fat
0 mg cholesterol
29 mg sodium
278 mg potassium
6 grams carbs
2 grams dietary fiber
2 grams protein
These are the rules for the challenge:
1. You don't need to have created the recipe from scratch, but you DO need to make it.
2. Voting will be put up for the challenge and the winner of the challenge will pick the next ingredient to be used.
3. Pictures are encouraged but not required. If you want to post a picture upload it on a website like photobucket.com or tinypic.com . If there's any questions about how to do that, don't be shy to ask me.
4. You do need to post the recipe you used so other people can try it too, if they so please.
5. If you used a recipe from another source give credit to the original creator!
6. Your recipe can be a breakfast, lunch, dinner, snack, or dessert! Anything!
Fill out the following form to play:
NAME OF RECIPE:
INGREDIENTS:
DIRECTIONS:
CALORIES PER SERVING:
HOW MANY IT SERVES:
OPINIONS ON HOW IT TASTED, ETC:
PICTURE (optional):
Voting for this challenge will begin next Saturday January 22nd at 5PM Pacific Standard Time.
0
Replies
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Sweet! :happy:0
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bumpity bump bump0
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bump- i want to play.0
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I love brocolli!0
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Broccoli-Potato Skillet for One
.2 cups Raw broccoli, cut into small florets or chopped
4 figerling potatoes, cut into small slices
3 egg whites
1/8 tsp sea salt
2 dashes pepper
1 tsp minced garlic, raw or dried
Pam
Directions
Spray skillet with Pam for 1/2 second.
Add potatoes and brocolli.
cover.
Cook covered on medium heat for 5 min.
Stir dish
Add seasonings, restir.
Add egg whites.
Continue cooking on med. heat until eggs are cooked, turning ingredients occasionally.
Enjoy!
Total: 253 calories
38 carbs
2 fat
21 protein
8 fiber0 -
bump for later
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NAME OF RECIPE: Broccoli Bisque
INGREDIENTS: 1 1/2 lbs of fresh broccoli
3 1/2 cups veg. broth
1 medium onion
2 tbsp butter( or subsitute)
1 tsp salt
2 tsp curry powder
dash of pepper
2 tbs lime juice
Optional Sour cream & Chives( I just quit dairy so I make this Dairy Free)
DIRECTIONS: Combine Broc., broth, onion, butter, salt, curry
, pepper in large saucepan, bring to boil, reduce heat and simmer, covered for 8-12 min.
Puree and stir in lime juice.
CALORIES PER SERVING:126( with sour cream)
HOW MANY IT SERVES: 8
OPINIONS ON HOW IT TASTED, ETC: I love it- Addicting and filling
PICTURE (optional): No Pic- It is green. lol0 -
Sounds yummy! How small are the servings? I can't imagine dividing this into 8 portions...NAME OF RECIPE: Broccoli Bisque
INGREDIENTS: 1 1/2 lbs of fresh broccoli
3 1/2 cups veg. broth
1 medium onion
2 tbsp butter( or subsitute)
1 tsp salt
2 tsp curry powder
dash of pepper
2 tbs lime juice
Optional Sour cream & Chives( I just quit dairy so I make this Dairy Free)
DIRECTIONS: Combine Broc., broth, onion, butter, salt, curry
, pepper in large saucepan, bring to boil, reduce heat and simmer, covered for 8-12 min.
Puree and stir in lime juice.
CALORIES PER SERVING:126( with sour cream)
HOW MANY IT SERVES: 8
OPINIONS ON HOW IT TASTED, ETC: I love it- Addicting and filling
PICTURE (optional): No Pic- It is green. lol0 -
bump 0
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Bump...love broccoli 0
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bump0
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Broccoli Quiche Modified from Hungry Girl spinach quiche...we love them both.
Ingredients:
CRUST
1 3/4c Fiber One Bran Cereal
1/2c light butter
4 packets Splenda sweetener
1 tsp cinnamon
1/8 tsp nutmeg
FILLING
2c. chopped/sliced broccoli
4 slices turkey bacon crumbled
1 1/2c egg substitute
1/2c mushrooms
1/4c fat free shredded cheddar cheese
1/4c fat free half and half
1/2tsp baking powder
1/4 tsp salt (Need to help bkgpwdr work)
1/2 tsp garlic powder
1/2 tsp onion powder
Preheat oven to 350
In blender crumb 1 3/4 c. Fiber One Cereal ( fine crumbs like graham cracker crumbs)
Melt 1/2 c. light butter with 2Tbl H2O
Combine:crumbs, butter, 4 pks splenda, 1tsp cinnamon, &1/8tsp nutmeg Mix Well
Spray 9" pie plate with non stick spray
Press crumb mixture into plate to form crust
Bake in 350* oven for10 minutes
Remove from oven and cool
Steam 2c Broccoli tops and thin sliced stems til Aldente
Cook 4 slices turkey bacon til crisp ...crumble
Combine:Broccoli,bacon, with 1 1/2 c egg substitute, 1/2 c.chopped mushrooms, 1/4c. shredded fat free cheddar cheese,1/4 c.fat free half and half, 1/2 tsp baking powder,1/4 tsp salt, 1/2 tsp garlic powder, 1/2 tsp onion powder
Pour filling into crust
Bake at 350* for 35 minutes (or til center is set)
Let Cool
Makes 6 Servings ...Values/Serving:
Calories 142
Sodium 521
Carbs 20
fiber 12
protein 12
Sometimes we add cut up sweet peepers also.0 -
Personal size veggie Pizza
This is One Serving
Ingredients
Arnold's multigrain sandwich thins (2 halves= 1roll)
Ragu Pizza Sauce 1/4 c
shredded cheese/ pizza 4 cheese blend 1/3c
onion chopped 2 Tbl
Sweet bell peppers 4 thin strips chopped
Broccoli tops 1/4 c
(Sometimes add mushrooms)
Could probably lighten up by using own tomato sauce/fat free shredded cheese
I toast sandwich rounds for crispy crust ,cool then make pizza otherwise find crust soft/chewy
Make Pizza: Spread sauce over rounds sprinkle veggies then cheese over top
Cook at 400-425 degrees til cheese is bubbling or golden ( to your preference)
32Carbs
14Protein
4fiber
30 Chol
258 Calories
2 halves = 1 serving = 258 Calories very delish and filling
We made these before changed to healthy eating plan
My 92 year old mother loves them!0 -
bump (for later use)
I myself am a brocaholic! :laugh:0 -
NAME OF RECIPE: Broccoli & Cheese Soup
INGREDIENTS:
4 cans cheddar cheese
3 cans cream of mushroom soup
2 can cream of celery
2 can cream of chicken
2 heads fresh broccoli
Ground pepper and garlic - seacon to taste
DIRECTIONS:
Combine all canned items to stockpot. For every can of cream of muschroom, celery and chicken add 1 can of water. Cut broccoli; use all parts, including stem; and place in stockpot. Add your garlic and pepper to taste.
Bring to a boil on high for approx. 1 hour stirring frequently. Then cover on medium/low, stirring occassionally for approx. 3 hours, or until broccoli tenderness has been met.
CALORIES PER SERVING: 1 cup servings approx. 290 caleries
HOW MANY IT SERVES: Alot (Not completly sure based on the quantity)
OPINIONS ON HOW IT TASTED, ETC:
- NEED to have a STOCKPOT, and are at home for 4 hours
- Serving size leaves for plenty of leftovers for freezing or great for a large party
- I make this all the time! It is great for my husbands company lunches (It never lasts long! And it will happily serve 15 grown men!) I will cook this at home in the fall and freeze the leftovers to have in the winter.0 -
yum, these all sound delicious! Broccoli is my favorite veggie!0
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bump0
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Bump!
Love broccoli but tired of always doing the same ol' thing with it. Looking forward to some new recipes!0 -
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!0 -
need new ways to make broccoli....thanks for the ideas!0
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Noodle-less Broccoli Alfredo
1 lb chicken breast, boneless and skinless
1 large onion, diced
2 cups cream
1 stick butter, unsalted
1/2 cup grated Parmesan cheese
32 oz frozen broccoli cuts
1 Garlic powder to taste
1 Salt to taste
1 Pepper to taste
Directions
1. Slice and simmer chicken breast in salted water until done through but still tender.
2. Saute' diced onion with 1 spoonful of butter, add garlic salt to taste. (I just used a sliver of the butter stick)
3. Slice butter and melt over low heat, then add cream, Parmesan cheese, a little salt and pepper and garlic powder to taste.
4. Microwave broccoli cuts until tender, about 10-12 minutes.
5. Combine onion, chicken, broccoli and cream sauce in a large serving dish.
6. Add additional seasonings to taste and a little milk if needed to distribute the sauce evenly.
I modified this recipe from caloriecount.about.com, and took out the noodles! With the noodles it says that a 1/8th serving (Mine filled a 9x9 pie pan) is around 470 calories, and without the noodles I did the math and it would be around 210 calories. I was full after eating this, and it was so good I wanted more! I also cheated just a little and sprinkled just a teaspoon of parmesan cheese over the top of it!
I'm sorry, there's no picture because my husband (who hates broccoli) and I ate it too fast! Don't worry, I have every intention on making this dish again!!0 -
I make this often. I found the recipe on Allrecipes.com a while back. Added to my Recipe Box with stars. My Kids like it too.
Serves Six
roughly 62 calories a serving.
Ingredients
2 heads broccoli, separated into florets
2 teaspoons extra-virgin olive oil
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1 clove garlic, minced
1/2 teaspoon lemon juice
Directions
Preheat the oven to 400 degrees F (200 degrees C).
In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.0 -
Bump. Love Broccoli0
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Ingredients:
1 large onion, roughly chopped
Olive oil
1 large potato,peeled and cubed
1 ltr vegetable stock
1 head broccoli. about 300g, roughly chopped
Blue cheese, such as Stilton or Roquefort, about 100g, crumbled
Method:
1.Cook the onion in 1 tbsp olive oil in a large pan until soft (about 5 minutes). Add the potato and stock and simmer until the potato is tender (about 10 minutes).
2.Add the broccoli and cook for 3-4 minutes until just tender but still bright green. Add half the cheese and whizz to a smooth soup in a blender. Season then serve with the rest of the cheese crumbled over.
Per serving 227 kcalories, protein 11.8g, carbohydrate 16.1g, fat 13.3 g, saturated fat 6.1g, fibre 3.5g, salt 2.66 g
Serves 4 as a starter
Ready in 30 mins0 -
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: 40 -
Great post! Thanks!0
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Bump ! My fav veg0
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Noodle-less Broccoli Alfredo
1 lb chicken breast, boneless and skinless
1 large onion, diced
2 cups cream
1 stick butter, unsalted
1/2 cup grated Parmesan cheese
32 oz frozen broccoli cuts
1 Garlic powder to taste
1 Salt to taste
1 Pepper to taste
Directions
1. Slice and simmer chicken breast in salted water until done through but still tender.
2. Saute' diced onion with 1 spoonful of butter, add garlic salt to taste. (I just used a sliver of the butter stick)
3. Slice butter and melt over low heat, then add cream, Parmesan cheese, a little salt and pepper and garlic powder to taste.
4. Microwave broccoli cuts until tender, about 10-12 minutes.
5. Combine onion, chicken, broccoli and cream sauce in a large serving dish.
6. Add additional seasonings to taste and a little milk if needed to distribute the sauce evenly.
I modified this recipe from caloriecount.about.com, and took out the noodles! With the noodles it says that a 1/8th serving (Mine filled a 9x9 pie pan) is around 470 calories, and without the noodles I did the math and it would be around 210 calories. I was full after eating this, and it was so good I wanted more! I also cheated just a little and sprinkled just a teaspoon of parmesan cheese over the top of it!
I'm sorry, there's no picture because my husband (who hates broccoli) and I ate it too fast! Don't worry, I have every intention on making this dish again!!
Sounds YUMMY!!!!0 -
Bump0
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NAME OF RECIPE: Broccoli Bisque
INGREDIENTS: 1 1/2 lbs of fresh broccoli
3 1/2 cups veg. broth
1 medium onion
2 tbsp butter( or subsitute)
1 tsp salt
2 tsp curry powder
dash of pepper
2 tbs lime juice
Optional Sour cream & Chives( I just quit dairy so I make this Dairy Free)
DIRECTIONS: Combine Broc., broth, onion, butter, salt, curry
, pepper in large saucepan, bring to boil, reduce heat and simmer, covered for 8-12 min.
Puree and stir in lime juice.
CALORIES PER SERVING:126( with sour cream)
HOW MANY IT SERVES: 8
OPINIONS ON HOW IT TASTED, ETC: I love it- Addicting and filling
PICTURE (optional): No Pic- It is green. lol
This sounds AMAZING!0
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