Food of the Week

Broccoli

  • Broccoli is a low calorie food which keeps us feeling satiated longer than many other foods
  • When we think of Vitamin C the first thing that may come to mind is citrus fruits, however, broccoli is an EXCELLENT source of Vitamin C, one serving containing 60% of the recommended daily value
  • Choose bunches which are darker green because these have more Vitamin C and Beta-Carotene than those which are lighter colored
  • The cooking process plays an important role in the nutrient content. When Broccoli is boiled or fried it loses its nutritional power. Try steaming broccoli. that way it won’t taste as bitter but will still be a power house of nutrients
  • One ounce of broccoli has as much calcium as an ounce of milk

Fun Fact: The overall consumption of broccoli has increased over 900% in the last 20 years. The average American now eats about 4 pounds of broccoli a year!

Parmesan Roasted Broccoli and Onions

Serves: 4
Hands-On Time: 10 min
Total Time: 30 min
broccoli-parmesan-onions

Ingredients
1 bunch broccoli, cut into florets (6 cups)
1 small red onion, cut into wedges
2tablespoons olive oil
1/2cup grated Parmesan (2 ounces)
kosher salt and black pepper

Directions
Heat oven to 425° F.
On a rimmed baking sheet, toss the broccoli and onion with the oil and Parmesan and season with ½ teaspoon each salt and pepper.
Roast, tossing once, until tender, 20 to 25 minutes.

Nutritional Facts
Per Serving
Calories 157g
Fat 11 g
Sat Fat 3 g
Cholesterol 10 mg
Sodium 520 mg
Protein 9 g
Carbohydrate 7 g
Sugar 1 g
Fiber 3 g
Iron 1 mg
Calcium 256 mg


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