Broccoli brings

Ever yday FOOD

COOK, NOURISH, ENJOY

FINISH FRESH Chopped cilantro leaves and limesoaked chiles lend brightness to this creamy broth.

VIBRANT-GREEN BROCCOLI CURRY

| HEALTHY APPETITE |

Crown Champion

In the hierarchy of nutrient-rich vegetables, broccoli is hard to beat. It’s low in calories and carbs, and a great source of fiber, antioxidants, and immune-boosting vitamin C. In these quick recipes, it rises from side-of-the-plate status to reign supreme.

1 | A Vegetarian Brunch Vibrant-Green Broccoli Curry

This recipe is vegan, too. Tofu and broccoli are both excellent sources of calcium.

Preheat broiler. Cut 14 ounces extra-firm tofu into cubes; drain on paper towels 10 minutes. Pat dry. Toss with 1 tablespoon each vegetable oil and tamari. Broil, turning once, until golden, 6 to 8 minutes. Slice 3 Thai bird chiles; cover with the juice of 1 lime. Heat 1 tablespoon oil in a pot over medium. Add 2 tablespoons each minced fresh ginger, shallot, and cilantro stems and a pinch of salt. Cook, stirring, about 2 minutes. Add 2 tablespoons green curry paste; cook 1 minute more. Add a 13.5-ounce can of light coconut milk and ½ cup water; season with salt and pepper. Bring to a boil, then reduce heat, add 6 cups broccoli florets, and simmer, partially covered, until tender, about 3 minutes. Add tofu, season, and serve with brown rice, cilantro leaves, and pickled chiles.

SMALL VICTORIES Using an eight-inch skillet yields thick slices, and the nonstick surface keeps cleanup easy.

3 | A Power Breakfast Quick Broccoli Frittata

“Frozen broccoli is preserved at peak freshness, so you get maximum nutritional benefits in each bite,” says nutritionist Vicki Shanta Retelny. Avocado and olive oil add healthy fats. In a small ovenproof nonstick skillet, heat 1 tablespoon each extra-virgin olive oil and minced garlic over medium until fragrant, 1 minute. Stir in 10 ounces frozen broccoli florets; season with salt and pepper. Cook, covered, until broccoli is tender, 4 to 5 minutes. Uncover; continue to cook until liquid has evaporated, 30 seconds. Meanwhile, preheat broiler. Beat 5 large eggs with ¼ teaspoon salt, ⅛ teaspoon pepper, and ⅓ cup grated sharp white cheddar until combined. Add egg mixture to skillet, and stir occasionally until large curds form and edges begin to set, about 30 seconds. Transfer skillet to oven; broil until eggs are puffed, golden, and just set, about 2 minutes. Let stand 5 minutes. Serve with sliced avocado, flaky sea salt, and a drizzle of oil.

ACTIVE TIME: 15 MIN. | TOTAL TIME: 20 MIN. SERVES: 4

2 | A Superfood Side Broccoli, Herb, and Pistachio “Grain” Salad

Steaming the florets breaks down the fiber in them without degrading the nutrients, so it’s easier to digest. Cut 12 ounces broccoli crowns into large pieces. Steam in a pot of simmering water fitted with a steamer basket until crisp-tender, 2 to 3 minutes. Remove broccoli and drain; let cool 20 minutes. Finely chop to create a rice-like texture. Toss in a bowl with 1½ cups chopped parsley, ½ cup chopped cilantro, 1 cup chopped apple and/or pomegranate arils, the juice and zest of 1 lemon, and ¼ cup extra-virgin olive oil. Season; top with chopped pistachios and sumac.

“Broccoli contains a powerful phytochemical called sulforaphane, which defends against cancer.”