Posted on March 07, 2014 by Jenny Cromack

Broccoli is often over looked as a vegetable but there are many benefits of broccoli so start consuming this superfood by using some of our quick and easy broccoli recipes! If you’re a vegetarian or vegan remove the chicken in the last recipe and add more nuts and or seeds for a tasty meal!

The Benefits of Broccoli

– High levels of fibre

– High levels of Vitamin C, Vitamin A, Vitamin K, Iron, Zinc and Phosphorus

– Rich in phyto-nutrients which minimise risk of diabetes, heart disease and certain cancers.

– Good source of plant protein for vegans and vegetarians

Garlic and Lemon Broccoli 

Kcal 89, Protein 7, Carbs 3 fat  6, Sat 1g
Serves 8
Ingredients
•    2 heads broccoli, cut into florets
•    1 tbsp olive oil
•    4  garlic cloves, thinly sliced
•    zest 1 lemon

Method

1.    Bring a large pan of water to the boil. Add the broccoli and cook for 4 mins or until just tender. Meanwhile, heat the oil in a large frying pan, add the garlic, cook until lightly golden, then add the lemon zest and cook for 1 min more. When the broccoli is cooked, drain well, toss with the garlic, and serve.

Spicy Chicken Salad With Broccoli

Kcal 291, Protein 42g, Carbs 4g, fat  12g, Sat 2g
Serves 4

Ingredients

•    2 broccoli heads, cut into florets
•    2 tbsp olive oil
•    5 shallots, finely sliced
•    handful pitted black olives
•    4 roast chicken breasts, sliced
•    2 tbsp soy sauce
•    2 red chillies, deseeded and sliced
•    2 garlic cloves, sliced

Method

1.    Steam the broccoli for 4 mins until just tender, tip into a large bowl, then season. Meanwhile, heat the oil in a pan, then fry the shallots for 2 mins. Add the chillies and garlic, then cook for a further 4 mins until softened.
2.    Remove the shallots, chilli and garlic with a slotted spoon, then mix with the broccoli, olives and chicken. Add the soy sauce to the pan, warm over a medium heat, then pour over the salad. Eat warm or cold.

Lemon Broccoli Chicken with Cashew Nuts

Kcal 372, Protein 48g, Carbs 15g, fat  13g, Sat 2g
Serves 4
Ingredients    Process

•    1 tbsp groundnut oil or sunflower oil
•    4 chicken breasts
•    2 garlic cloves, sliced
•    200g broccoli
•    200ml chicken stock
•    1 heaped tsp cornflour
•    1 tbsp clear honey organic honey
•    the zest of half a lemon and the juice of a whole one
•    a large handful of roasted cashews    – if you’re a vegetarian or vegan take out the chicken and add more cashew nuts.

Method
1.    Heat the oil in a large frying pan or wok. Add the chicken and fry for 3-4 minutes until golden. Remove from the pan and add the garlic and broccoli. Stir fry for a minute or so then cover and cook for 2 minutes more, until almost tender.
2.    Mix the stock, cornflour and honey then pour into the pan and stir until thickened. Tip the chicken back into the pan and let it heat through, then add the lemon zest and juice, and cashew nuts.