Latest News

Steamed-sauteed vegetables

Steamed-sauteed vegetables

1 pound broccoli, cut into medium florets, stems peeled and sliced

2 cloves garlic, minced

1/3 cup water

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon hot red pepper flakes or other spice, see note

1/2 teaspoon finely grated orange or lemon zest, plus a squeeze of lemon juice, optional

Makes 4 servings.

Place the broccoli, garlic, water, oil, salt and red pepper flakes in a Dutch oven or skillet; heat to a boil over medium-high heat. Cover; cook until water has mostly evaporated and vegetables are bright and crisp-tender, about 5 minutes.

Uncover pan; cook until the liquid thickens to a sauce or completely evaporates and vegetables just start to sear. Stir in zest and lemon juice.

Note: Match the dried herb or spice to the type of vegetable you are cooking. Choose from these suggestions: 1/4 teaspoon potent or fiery spice, such as nutmeg, cloves or red pepper flakes; 1/2 teaspoon less potent spice, such as ground cumin, ground coriander, ground ginger or caraway seeds; or potent dried herb, such as thyme, tarragon, oregano or fresh rosemary.

Then, choose from these fresh herbs and aromatics to finish the dish: 1 tablespoon minced fresh ginger root; 1/2 teaspoon finely grated orange or lemon zest; 1 1/2 teaspoons chopped fresh herb, such as tarragon, dill or thyme; 1 tablespoon chopped fresh herb, such as parsley, cilantro, mint or basil.

Nutritional information per serving: 54 calories, 38 percent of calories from fat, 3 g fat, no saturated fat, no cholesterol, 6 g carbohydrates, 3 g protein, 322 mg sodium, 3 g fiber

  Comments