Cooking this week with broccoli
As if you needed another reason to eat broccoli!
You’ve heard over and over that the cruciferous veggie is packed with nutrients that are beneficial to your health, but new research from Britain shows that broccoli may also help prevent arthritis.
Researchers at the University of East Anglia found that a compound in the veggie – sulforphane – slows down the destruction of cartilage in joints associated with osteoarthritis.
“Sulforaphane is released when eating cruciferous vegetables such as Brussels sprouts and cabbage, but particularly broccoli,” researchers said. “Previous research has suggested that sulforaphane has anti-cancer and anti-inflammatory properties, but this is the first major study into its effects on joint health.”
Broccoli also boasts large amounts of vitamins B, K, and C, and contains other key nutrients, such as potassium and fiber. The veggie blends well in a variety of dishes, including stir-fries, chicken entrees, pastas and more.
So if you’re not already eating this veggie, it may be time to start! Here are five delicious ways to cook with broccoli this week:
Monday: Turkey-broccoli bake
With just a few ingredients, you can have this tasty protein-packed meal for 320 calories. Substitute olive oil for the butter, and low-fat milk for the heavy cream for an even healthier version.
Per serving: 320 calories; 18g fat, 12g carbohydrates, 28g protein, 4g fiber
Tuesday: Kung pao tofu
This traditional Chinese dish is filled with healthy ingredients including yellow and red bell peppers, tofu, and of course broccoli. Season with five-spice powder, minced fresh giner and minced garlic, and have this dish ready in a half-hour!
Per serving: 200 calories; 11g fat, 16g carbohydrates, 12g protein, 5g fiber
Wednesday: Curried broccoli couscous
This low-fat vegetarian recipe can either be enjoyed as a side dish or meal. Either way, bulk it up with some meat for even more protein! The main ingredients include broccoli, chickpeas, raisons, and couscous.
Per serving: 285 calories; 8g fat, 47g carbohydrates, 9g protein, 5g fiber
Thursday: Seared salmon with braised broccoli
Get your dose of omega-3s in this salmon recipe. The fish is complemented with an Italian-inspired topping of sautéed onions, pine nuts and raisons.
Per serving: 311 calories; 14g fat, 16g carbohydrates, 32g protein, 5g fiber
Friday: Thai chicken and mango stir fry
Here’s another stir-fry that has some sweet flavor! Mixed with mangoes, chili pepper, broccoli, chicken, and more, enjoy this low-fat dish at less than 200 calories.
Per serving: 195 calories; 5g fat, 20g carbohydrates, 21g protein,4 fiber