For added protein, shred 1/2 of a cooked store-bought roasted chicken, then toss with pasta and serve.
Roasted BroccoliServes: 41 1/2 cups of Eat Smart Beneforté broccoli florets3 garlic cloves, peeled and thinly sliced2 tablespoons olive oil Salt and pepper to taste1 tablespoon lemon juice1 teaspoon lemon zest3 tablespoons grated Parmesan3 tablespoons toasted pine nuts1 teaspoon chopped basil (optional)
Preheat oven to 425 degrees F.
In large bowl, toss broccoli with garlic, olive oil, salt and pepper.
Place broccoli in a single layer on baking sheet. Roast for 15 to 20 minutes, turning once during cooking, until crisp-tender.
Remove broccoli immediately to serving bowl and toss with lemon juice and zest, Parmesan, pine nuts and basil. Adjust seasoning to taste and serve hot.
Broccoli and Fresh Tomato PizzaYield: 1 pizza (serves 6 to 8)1 whole wheat 12-inch ready-to-bake pizza crust4 tablespoons olive oil4 cloves garlic, minced2/3 cup shredded mozzarella-provolone cheese blend, or 1/3 cup shredded mozzarella and 1/3 cup shredded provolone1/4 cup shredded sharp cheddar cheese1 cup of Eat Smart Beneforté broccoli florets (raw and quartered)2 Roma tomatoes, chopped coarse
Preheat oven to 450 degrees F. Place pizza crust on cookie sheet.
Pour olive oil into small pan; heat and add garlic. Stir for 3 minutes. Remove from heat and transfer to small cup to cool. Pour garlic olive oil mixture over crust, distributing evenly.
Sprinkle mozzarella-provolone blend evenly over crust. Sprinkle cheddar cheese evenly over top of mozzarella-provolone blend.
Place broccoli on top of cheese; distribute evenly. Place tomatoes on top of pizza; distribute evenly.
Bake for 10 minutes. Remove from oven; let sit for 2 minutes before slicing and serving.
Note: Cooking decreases the glucoraphanin content of Beneforté broccoli as it does for all broccoli. The best way to get the health benefits from any broccoli is to eat it raw or lightly steamed.
Relative percentage of glucoraphanin per serving of cruciferous vegetables, including broccoli:
Cauliflower 1%*
Kale 1%*
Brussels Sprouts 13%*
Cabbage 24%*
Broccoli 100%*
Beneforté Broccoli 270%**
*Journal of the Science of Food and Agriculture 85:681 (2005) -- relationship of the climate and genotype to seasonal variation in the glucosinolate-myrosinasa system.
**Average glucoraphanin content in Beneforté® broccoli relative to market standard broccoli varieties assessed over 3 years in 23 locations.
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