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Market Watch with Timaree Hagenburger: Broccoli

Recipe by:Timaree Hagenburger
The Nutrition Professor
Cosumnes River College, Sacramento

Ingredients

  • Lemony broccoli with chickpeas
  • 1 cup diced red onion
  • 2 tsp. low-sodium soy sauce
  • 1 tsp. dried dill
  • 1/2 tsp. crushed red pepper flakes (optional)
  • 1/2 tsp. black pepper
  • Water, as needed
  • 3 cups broccoli florets
  • 3 garlic cloves, pressed or minced
  • 3 tbsp. chopped sun-dried tomatoes
  • 1 1/2 cups garbanzo beans (chickpeas), cooked or canned, drained and rinsed
  • 1/4 cup chopped fresh parsley
  • 1 tsp. lemon zest
  • 2 tbsp. lemon juice
    2 tbsp. chopped walnuts

Directions

Warm skillet on medium-high heat and add onion, soy sauce, dill, pepper flakes and black pepper. Cover to retain moisture and cook until onions begin to brown, adding a small amount of water to prevent burning. Add broccoli, garlic and a few tablespoons of water, and cover with a lid to enable broccoli to steam for a few minutes. When broccoli is almost tender, stir in sun-dried tomatoes, garbanzo beans, parsley and lemon zest. When broccoli is tender, turn off heat, sprinkle with lemon juice and top each serving with chopped walnuts. 

The Nutrition Professor's Prep Smart, Cook Smart, Eat Smart Tips:

• To maximize the disease-fighting benefits of garlic, be sure to crush, mince or press it and let it sit for about 10 minutes before exposing it to heat.

• Zest the lemon with a microplane before squeezing it for the juice. The zest adds an intense flavor boost and can help reduce your risk of developing skin cancer.

Serves 4

 

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