Sunday, November 19, 2006

Cheesy Broccoli & Cauliflower

I love broccoli!

I love that I love broccoli, since it is so good for you! Broccoli and cauliflower are known as cruciferous vegetables because they contain compounds that may help prevent cancer.

Broccoli is a member of the cabbage family and is closely related to cauliflower. I was suprised to read on the World's Most Healtiest Foods Website that it's origin began in Italy!

The health benefits are many, ranging from:
* Supporting Stomach Health
* Optimizing Your Cells' Detoxification & Cleansing Ability
Help for Sun-Damaged Skin
Cataract Prevention
* Stronger Bones
* Immune System Booster
* Birth Defect Fighter

Another important thing I learned is that the best way to cook broccoli or other cruciferous vegetables is to steam them. Actually, I already knew this but I didn't realize how many nutrients are lost when microwaving or boiling.

I always thought microwaving vegetables was a good way to keep the nutrients, but I was wrong. According to this website "microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant compounds-flavonoids, sinapics and caffeoyl-quinic derivatives. In comparison, steaming broccoli resulted in a loss of only 11%, 0% and 8%, respectively, of the same antioxidants."

Facinating, isn't it? I guess I will be steaming more often!

This is a great post for Sweetnicks ARF/5-a-day Tuesday evening round-up. Go check it out!

Here is an easy and healty way to enjoy these two vegetables:

Cheesy Broccoli and Cauliflower
(Original recipe was Cheesy Cauliflower cut from the newspaper-I didn't notice the author)

1/2 small head of cauliflower & 1 small head of broccoli
or one 16-20 ounce bag of frozen cauliflower and broccoli florets
3/4 cup 1 percent lowfat milk (I used Simply Smart fat-free milk)
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/8 teaspoon garlic powder
3/4 cup shredded reduced fat Cheddar cheese (I used 2% milk Cracker Barrel cheddar)
2 tablespoons grated Parmesan cheese (I used Pecorino Romano)
2 tablespoons dried seasoned bread crumbs

Steam the cauliflower and broccoli for around 8-10 minutes, until tender. Set aside.

While the vegetables are cooking, whisk together the milk, flour, mustard, and garlic powder om a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring until the mixture thickens slightly, about 2 minutes.

Stir in the cheddar and parmesan cheese until melted. Preheat broiler on high.

Arrange the vegetables in a baking pan and pour the cheese sauce evenly over the top. Sprinkle with the breadcrumbs and broil until the crumbs turn golden brown, about 2 minutes.

Prep. time: 5 minutes
Cooking time: 15 minutes
Calories 140, fat 20 g, saturated 1g, sodium 80mg, carbs. 21g, fiber 2g, protein 9g.

I liked this recipe because it was a
healtly and guilt-free way to enjoy a cheesy side dish. With the holidays quickly approaching, I think we could all benefit from a recipe like this. No?

Speaking of the holiday, we are going to my sisters house this year and I am responsible for the mashed potatoes and dinner rolls. I got away easy, huh?
I was going to make a potato pie with parmigiano cheese but my sis doesn't think it will go well with the turkey and gravy. So I'm making basic mashed potatoes.

Does anyone have a tried and true mashed potato recipe or any ideas on which rolls to bring for a traditional turkey dinner?


wheresmymind said...

Oh man...I'd so make this in a sec

Anonymous said...

I have a really good mashed potato recipe that I made for Father's day this year. It's posted on my site probably under side dish or something like that. As to rolls, I don't have any recipes but if you just want to buy them Parker House rolls are great!

Annie said...

wwm, what are waiting for?

Claire, Great I'll check it out. Thanks!

Sara said...

I didn't realize that the microwave did so much "harm" to veggies. I guess I'll be pulling out the steamer more often now. Thanks for all the great info.

The Cookbook Junkie said...

Last year we had the best mashed potatoes on Thanksgiving that we ever had - we bought the premade (refrigerated) ones! LOL, we just don't have the knack for making good mashed potatoes in our family. We'll never make them from scratch again.

As far as the rolls, we usually have the very small dinner rolls with Thanksgiving since the meal has so many carbs in it already.

Deborah Eley De Bono said...

My new favorite mashed potato is quite easy. Boil pounds red potatoes with a bay leaf, drain and put back in hot pan. Reserve 1/4 cup of the cooking water.

Melt 4 tablespoons butter and mix in 4 ounces of cream cheese or lebni cheese.

Smash the potatoes in the pan with a fork or wooden spoon and stir in the butter/cheese. Add chives and seansonings. Serve.

Couldn't be easier.

Anonymous said...

The broccoli and cauliflower dish sound good to me I'm inviting myself see you soon.Bambola