Salmon cooked in honey and butter with cauliflower and broccoli in herbed lemon butter sauce.
Tag Archives: broccoli
Mini Broccoli & Ham Cups with Provolone Cheese
My version of fastfood, really easy and quick to prepare: 4 easy steps and 15 mins. in the oven at 350F. Four cups make one serving, which is less than 150 calories.
The photos are self-explanatory:
These are my ingredients. I used two slices of ham cut in half, and one slice of Provolone cheese cut in four.
My Green Smoothie
Buying the Ninja blender was not a waste of money, even if our son refuses to drink anything but vanilla milk shake. Yes, we make those for him from time to time. But today I decided to address my deficiency in calcium and potassium the natural way, that is, not relying entirely on meat or dairy or supplements.
Here’s my version of a green smoothie. I used the same ingredients from my lunch of Vietnamese fresh spring rolls with shrimps
RECIPE
- 1 piece Kiwi
- 1/4 Avocado
- 1/4 cup Cucumber
- 1/2 cup Kale (about 10 leaves)
- 1/4 cup Broccoli
- 1/4 cup Mint leaves (about one stalk)
- 1/2 cup Grapefruit raw juice
- 1/4 cup Minute Maid Original Orange Juice
- 1 Tbsp Honey
- 3 ice cubes
You will get at least 2 cups or 2 servings and each serving is 176 calories. This is very high in vitamins A and C, high in B6, very low in sodium, low in fat, and no cholesterol. It is high in sugar and carbs due to the grapefruit juice, orange juice, and honey.
Beef with Broccoli
Being half Chinese my father often preferred to take us to Chinese restaurants whenever we ate out. We always ordered soup, chicken, pork or beef, sometimes seafood or vegetable, noodle dishes, and of course, rice. The rule of thumb was one course per person but usually not more than six courses. When it came to beef, we always picked beef with broccoli in oyster sauce. With or without sesame seeds this is best enjoyed with rice.
This recipe is the closest to the ones I enjoyed back in the Philippines. Although I’ve used it for over four years I’m not satisfied with my latest work. The fault lies with me, as I still have to perfect stir-frying with wok or non-stick pans. I would have preferred really thinner slices of beef and crunchier broccoli.
The things that I don’t necessarily follow the recipe includes using much less oil than the 1 cup recommended. Using non-stick pans help that I can skip the part where I have to half-cook the beef ahead, then drain in paper towels, then cook it again. That was just too messy. I also blanched or steamed the broccoli florets, instead of simply boiling. Next time I’ll just add these after cooking, since they are already cooked yet still crunchy after steaming. Salt and sugar can be omitted or reduced without significantly affecting the flavor. There’s enough salt from the soy sauce and oyster sauce. Lately I have also been adding thin slices of the broccoli stalk, although most versions of this dish is cooked with only the florets. I have added a link to different ways of cooking broccoli stems. They have the same nutrition content as the florets.
LINKS
Nutty Broccoli
Healthy appetizer that is also easy to prepare. You can use either frozen or fresh broccoli. Luckily those are easy enough to find. I used pistachio nuts here, but will try pecan or peanuts next time. I also used regular shredded cheese, instead of Pecorino Romano (friend brought me one from holiday in Italy but I ate it all, they were so good with wine). The sauce is nothing special, just sweet chili sauce with a few drops of Maggi or Knorr seasoning. I prepared this for a potluck party with vegetarian friends in mind.
Hiraeth 
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