[h4a] Broccoli is a one of nature’s super vegetables for heart health. It’s high in fiber, which helps to lower cholesterol, and can be used in hundreds of delectable recipes. [/h4a]
Like its cousins Brussels sprouts, cabbage and cauliflower, broccoli is a member of the cruciferous family of veggies that comes well-recommended for its vitamin alphabet. It is rich in Vitamin A for red blood-cell production, B vitamins for vitality, Vitamin C for antioxidants, and potassium for steady nerve and heart contractions. Broccoli’s year-round availability and extreme versatility make it a favorite on many menus worldwide.
Whether you steam it on stovetop or by microwave, broccoli maintains its bright green color, making it a colorful addition to any table.
- 1 pound fresh broccoli, gently rinsed
- ½ teaspoon salt
- 1 small onion, peeled and sliced into ¼-inch thick rings
- 2 tablespoons olive oil
- 3 tablespoons raisins
- 2 tablespoons pine nuts
- ¼ teaspoon crushed red pepper or to taste
- 1 tablespoon grated Parmesan cheese (optional)
Cut florets from broccoli stems, then slice stems crosswise into 1-inch pieces. Place florets and stems in a microwave-safe casserole with 2 tablespoons water. Cover dish and Microwave at HIGH for 3 to 3½ minutes or until broccoli is barely tender when pierced with a fork. Sprinkle with salt. In a medium skillet, sauté onion in oil until softened and lightly browned. Add broccoli, raisins, pine nuts and crushed red pepper; cook and stir 2 to 3 minutes or until broccoli is crisp-tender and heated through. Just before serving, sprinkle with Parmesan cheese, if desired.
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