Basil Broccoli
Sometimes creating recipes is like dating. You have to know when to hold ‘em and when to fold ‘em. I recently broke up with a chopped broccoli dish because we had no chemistry. It just wasn’t happening. I might have been depressed if not for another broccoli suitor that swept me off my feet. This guy—well, as mom likes to say, he cleans up nice. Maybe it’s the company he keeps as well; surrounding himself with fresh basil, red bell peppers, a little lemon … they’re a sprightly crowd, fun to hang with, and healthy, too, full of anti-inflammatories and other anticancer properties.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Bring a large pot of water to a boil. Cut the broccoli florets off the stalks, then peel the stems and cut them into bite-size pieces. Add a pinch of salt and the broccoli florets and stems to the pot of water and blanch for 30 seconds. Drain the broccoli, then run it under cold water to stop the cooking process; this will retain its lush green color.
Step 2
Heat the olive oil in a sauté pan over medium heat, then add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Add the bell pepper and a pinch of salt and sauté for an additional minute. Stir in the broccoli florets and 1/4 teaspoon of salt and sauté for 2 minutes; the broccoli should still be firm. Gently stir in the lemon juice, lemon zest, and basil and serve immediately.
rebecca’s notes
Step 3
No skimping on the basil! Not only does it contain powerful antioxidant properties, basil combined with the broccoli and the peppers or tomatoes really takes the flavor over the top.
Step 4
The combination of the bright green of the broccoli and the red of the bell peppers is beautiful, making this dish a feast for the eyes. Be sure to add the lemon juice and zest just before serving, as the lemon will dampen the color of the broccoli if it sits for more than a few minutes.
storage
Step 5
Store in an airtight container in the refrigerator for 5 to 7 days.
nutrition information
Step 6
(per serving)
Step 7
Calories: 125
Step 8
Total Fat: 7.7g (1.1g saturated, 5.4g monounsaturated)
Step 9
Carbohydrates: 13g
Step 10
Protein: 5g
Step 11
Fiber: 5g
Step 12
Sodium: 125mg
CULINARY RX
Step 13
Talk about a one-two punch. It turns out that, in tandem, some vegetables have a synergistic effect, pumping up each other’s ability to fight cancer. When researchers combined tomato and broccoli, their ability to shrink prostate tumors in mice was significantly higher than what either vegetable could accomplish on its own. Now, if they can only find a similar link between mashed potatoes and gravy . . .
