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Simple Recipes for Broccoli

Article by Diet Bites

More Beta Carotene Tips, Recipes

 


Broccoli Cheese Soup Recipe

The Recipe Ingredients

1/2 Bunch of Broccoli Spears, use the tender parts only
1 small can or jar of Cheese Sauce*
Reduced fat Milk equal to Cheese Sauce amount
Taco Seasoning Packet OR 1/2 cup of salsa Verde

How to Prepare This Recipe

Steam or cook fresh the broccoli until tender. If you prefer, you can use one whole bunch of broccoli and just use the florets. You can save the stalks for stir fry recipes.

Next, add the cooked broccoli to a blender to puree into tiny bits.

Combine the milk and cheese sauce. Add as much or as little of the taco seasoning as you wish OR use the salsa Verde.

Heat in the microwave or on the stove top until bubbly hot. Serve with cornbread or crusty bread.

One cup of the soup contains about 125 kcals.

*If you wish, you can opt to use Rotel blend rather than the jarred cheese.

Pretty Shepherd's Pie Recipe

The Recipe Ingredients

1 Pound of Extra Lean Ground Beef
1/2 cup of your favorite Ketchup
1 Dozen Saltine Crackers, crumbled
1/4 Teaspoon of Cracked Black Pepper
1 slightly beaten large Egg
2 Cups of Mashed Potatoes
1 Cups of Shredded Skim-Based Mozzarella Cheese
Steamed Broccoli Florets, About 1 Cup
Rings of raw Onion & Rings of raw Bell Pepper

 


You can use onions and bell peppers of any color or variety. I like the white onion and the green bell pepper combination.

How to Prepare This Recipe

Mix the ground beef with the egg, saltine crackers and black pepper. Top with the bell pepper and onion rings. Top with ketchup and spread it all over the top as thick as possible.

Transfer to a springform pan and bake at 375 degrees until done. The top of the meatloaf will be nice and candied when it is finished cooking.

Remove when it's fully done, and then top with a layer of the mashed potatoes. The Shepherd's Pie will cook faster if the potatoes are warmed a bit - or if they are brought to room temperature. This can be accomplished while the meatloaf is baking in the oven.

Top the potatoes with the shredded cheese. As a note, you can use any blend that you like. Return to the oven until the cheese is melted and the potatoes are fully warmed.

Finish by poking the pre-steamed broccoli florets into the top of the cheese layer. You will have a field of green when you're done. Release the spring on the pan and cut into slices at the table.

How much beta carotene in broccoli?

1 cup of raw, chopped broccoli contains about 329 g of beta carotene.

Beta Carotene Content of Rich Food Sources

Data Based on g & 1 Cup Raw Unless Noted

Carrot juice, canned

21955

Pumpkin, canned, without salt

17003

Sweet potato, cooked, baked in skin, without salt - 1

16803

Spinach, frozen, chopped or leaf, cooked

13750

Carrots, cooked

12998

Collards, frozen, chopped, cooked

11591

Kale, frozen, cooked, boiled

11470

Turnip greens, frozen, cooked, boiled

10593

Vegetables, mixed, canned, drained solids

9242

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