Broccoli is rich with vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, which reduces risk of breast cancer, lung cancer, stomach and colon cancer by helping to stimulate the body’s detoxifying enzymes.
Featured kitchen item: Kitchen Knife
Have one or more good-quality, sharp chef’s knife, 8-10″ long and wooden cutting board, which are probably the most indispensable kitchen tools. Invest in at least one top brand knife and a sharpening stone or get your knife sharpened by a professional at least once a year.
Featured One Dish Meal: Chicken Broccoli Bake
4 Servings; leftovers freeze well for another meal
2 medium boneless skinless chicken breasts
1/2 cup uncooked white rice
1 cup hot water
1 chicken bouillon cube or 1 teaspoon chicken bouillon
2 teaspoons onion powder
3 medium carrots, peeled and diced
2 heads broccoli, washed, florets removed in 2" pieces (stems discarded)
1 can cream of celery soup
1/2 cup milk
1 cup fresh, shredded, grated parmesan cheese
Salt and pepper to taste
Combine hot water, chicken bouillon and onion powder. Place rice in 13x9x2 dish and add hot water mixture. Stir. Layer cut carrots on top of rice. Place cut broccoli florets evenly over carrots. Place chicken breasts on top. (Frozen breast pieces need not be thawed.) Salt and pepper chicken pieces.
Thoroughly mix soup and milk. Pour over chicken breasts. Cover tightly with aluminum foil and bake at 400 degrees for 45-60 minutes or until chicken breasts are fully cooked.
Remove foil, add fresh parmesan cheese, bake uncovered 15 minutes. Let stand 5 minutes before serving.
Featured Beverage: Orange Julius
4 servings
6 ounces frozen orange juice concentrate
1 cup milk
1 cup water
1/4 cup sugar or adjusted Stevia substitute
1 teaspoon vanilla
8 ice cubes
Combine all ingredients, except ice cubes, in blender. Blend 1-2 minutes. Add ice cubes one at a time, until smooth.
One-Dish Nutrition: 531 Calories; 52g Carbs; 110mg Cholesterol; 16g Fat; 10g Fiber; 47g Protein.
* Source. Food.com, KraftRecipes.com
The right nutrient-rich food and drink make for healthy bodies, and the right kitchen utensils make cooking easier. Most kitchen cooks have the basics: Mixing bowls, measuring cups and spoons, pastry brush, peeler, kitchen shears, pans and skillets, thermometer, graters, tongs, can openers.
You want to add at least one high-quality Classic 8" Chef's Knife
to your kitchen. Beverages are important, too. The human body is made up of about 60 percent water. It's vital to drink plenty of water to nourish the body, joints, temperature, spinal cord and brain. It has no calories and is generally refreshing. It's difficult for many to drink an 8 ounce glass of water every hour, so try to drink a big drink in the morning, at lunch, before or after dinner and before bedtime.
Remember to create meals with memories.