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Healthy family favorites
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If you're looking for delicious ways to bring more nutrition to the family table, it's hard to beat broccoli. Broccoli is on most top 10 lists of superfoods, and packs a lot of nutrients in each bite.
"Easily incorporated into a variety of dishes, broccoli offers a great way for busy families to eat healthy on a daily basis," said Rachel Brandeis, registered dietitian.
For an extra nutrient boost, try these recipes made with Eat Smart Beneforté broccoli. Brandeis said, "Beneforté broccoli provides more phytonutrient glucoraphanin, which naturally strengthens your antioxidant enzyme levels to help maintain the antioxidant activity of vitamins A, C and E in your body. These vitamins protect your body from potentially damaging free radicals and environmental stresses."
Beneforté broccoli is available in the packaged produce section of grocery stores. Find out more at www.EatSmartBeneforte.com.
Broccoli with Fusilli and Red Pepper
Serves: 6 to 8
| 1 1/2 | cups of Eat Smart Beneforté broccoli florets |
| 3 | teaspoons salt, divided |
| 1/2 | pound fusilli pasta |
| 4 | tablespoons extra virgin olive oil |
| 1 | red bell pepper, seeded and sliced into long thin strips |
| 1/2 | teaspoon garlic powder |
| 1 | lemon zest |
| 1/8 | teaspoon red pepper flakes |
| 1/2 | teaspoon freshly ground black pepper |
| 2 1/2 | tablespoons freshly squeezed lemon juice |
| Freshly grated Parmesan (optional) |
Cook broccoli for 3 minutes in a large pot of boiling water with 1 teaspoon salt. Remove from water with slotted spoon. Place in large bowl and set aside.
In same water, cook pasta according to package directions, about 10 minutes. Drain well and add to broccoli.
While pasta is cooking, in small sauté pan, heat oil and cook sliced red pepper, garlic and lemon zest over medium-low heat for 3 minutes.
Off heat, add 2 teaspoons salt, red pepper flakes, pepper and lemon juice. Mix and pour this over broccoli and pasta. Toss well.
Season to taste, sprinkle with cheese (if using), and serve.
For added protein, shred 1/2 of a cooked store-bought roasted chicken, then toss with pasta and serve.