 |
 |
Broccoli Pizza
Quick & Easy!
A prebaked pizza shell makes this pie easy to prepare and quick to serve.
PREPARATION TIME: 10 minutes
COOKING TIME: 10 minutes
NUMBER OF SERVINGS: 6
|
 |
INGREDIENTS:
2 teaspoons olive oil
6 cups broccoli florets
2 cloves garlic, minced
1 large prebaked pizza shell
1 cup part-skim ricotta
2 tablespoons freshly grated Parmesan cheese
1/2 cup coarsely chopped roasted red pepper |
|
DIRECTIONS:
1. Heat oven to 450°F.
2. Heat oil in a nonstick skillet. Add broccoli florets and garlic; sauté until tender-crisp.
3. Bake pizza shell until lightly crisped. Top with ricotta, Parmesan, and broccoli. Sprinkle with roasted red pepper and bake until heated through.
|
|
Nutrition Per Serving:
Per serving: Calories 230, fat 7 g, saturated fat 2.5 g, cholesterol 15 mg, sodium 420 mg, carbohydrate 29 g, fiber 3 g, protein 12 g.
|
|
Tips:
ABOUT BROCCOLI
Nutritional power of broccoli
A cup of cooked broccoli has more vitamin C than an orange. Vitamin C enhances iron absorption, making broccoli an ideal companion for iron-rich meat, poultry, or seafood.
Did you know?...
• Broccoli is not only rich in disease-fighting vitamin C, it also contains phytochemicals -- including beta carotene, sulforaphane, and indoles -- which protect against or slow the growth of some types of cancer.
• Cooked broccoli offers even more benefits than raw. Cooking the vegetable raises the indole content by freeing a crucial enzyme.
At the market
Fresh broccoli is available year-round. Pre-cut fresh broccoli is a timesaver, but vegetables lose vitamin C when cut. Flash-frozen broccoli retains high levels of nutrients.
Look for
Broccoli tops should be dark green to bluish- or purplish-green. The stalks should be crisp (not rubbery); the bud clusters should be compact, not opened or yellowed.
Prep
Cut off broccoli florets of desired size and set aside. If stalks are tough, peel off outer skin before cutting up the stalks for cooking. To peel, catch edge of stalk skin between thumb and knife blade and pull upward.
Basic cooking
Steam broccoli florets 5-10 minutes (stalks a bit longer). To microwave 1 pound broccoli stalks, arrange spoke-fashion in a microwave-proof bowl, add 1/4 cup water, cover, and cook on High 6-10 minutes. Let stand 3 minutes.
What did you think of this recipe? Share your review with other ChangeOne.com members!
|
| Eat Well, Stay Well |
|
|
 
|
|
|
|
 |
 |
|
 COMMUNITY RECIPE SWAP
Got a healthy recipe you want to share with other ChangeOne members?
Go to our Recipe Swap |
|
 |
|
|
|
|
