Basic Broccoli Salad

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

1/4 cup fat-free Italian dressing

4 scallions, minced

1 lb broccoli florets

Cooking Directions:

Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until barely tender. Rinse broccoli under cold running water and drain thoroughly. Transfer broccoli to a serving bowl. Add remaining ingredients and salt and pepper to taste and toss.

BROCCOLI SLAW

Ingredients:

12-ounce package broccoli slaw mix
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds

Dressing:
1/2 cup plus 2 tablespoons light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar 

Directions:

1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
3. Cover the salad and chill for at least 1 hour before serving.

Makes 8 Servings

Nutritional Info Per Serving:
Calories: 80
Protein: 2.2 g
Sodium: 186 mg
Cholesterol: 0 mg
Fat: 2.7 g
Saturated Fat: 0.3 g
Dietary Fiber: 2.7 g
Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat

BROCCOLI PECAN SALAD

Broccoli Pecan Salad

Ingredients:

Low-fat salad dressing (or mayonnaise) 1/4 cup
Light sour cream 1/4 cup
Chopped fresh dill (or 1 tsp.)
Dijon mustard 2 tsp.
Chopped red onion 1/4 cup
Broccoli florets 4 cups
Grated light sharp Cheddar cheese 1 cupL
Chopped pecans, toasted 1 cup
Dried cranberries 2 tbsp.

Directions:

Combine first 4 ingredients in large bowl.

Add remaining 5 ingredients. Toss well. Chill for about 1 hour until cold. Makes about 4 cups salad. Serves 6.

Nutritional Info Per Serving:
1 serving: 
261 Calories; 
21.7 g; 
Total Fat 4.7; 
14 mg Cholesterol; 
11 g Carbohydrate;
3 g Fiber; 
256 mg Sodium; 

WW points 3

BROCCOLI CHEESE CASSEROLE

Ingredients:

14-16 ounce package frozen broccoli florets
4 ounces cream cheese, softened
4 ounces cheddar cheese, shredded
4 green onions, chopped
Salt and pepper, to taste
3 pieces bacon, chopped and fried until crisp

Directions:

Cook the broccoli 4-5 minutes or just until tender-crisp; drain very well. Put in a greased 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Bake at 350º for 20-30 minutes, until bubbly.

Makes 6 servings (Divide 6 Equal Portions)

Nutritional Info Per Serving:
185 Calories; 
15g Fat; 
10g Protein; 
3g Fiber; 

3g Carbs

HAM & BROCCOLI BAKE

HAM & BROCCOLI BAKE

Ingredients:

8 ozs bread crumbs
8 ozs turkey ham, cooked and cubed
2 tbsps margarine, melted
4 whole eggs
6 ozs cheddar cheese, shredded
2 cups fat-free milk
9 ozs frozen broccoli flowerets, thawed
1/4 tsp black pepper

Directions:

In a small bowl, combine margarine and bread crumbs. Place half in a prepared 9"x13" pan. Top with half the cheese, broccoli, and ham. Repeat with remaining ingredients; set aside. In a mixing bowl, whisk eggs, milk, and black pepper. Pour over casserole. Cover and refrigerate overnight. Remove from refrigerator for 30 minutes. Bake, uncovered, at 350 for 35 minutes, or until knife inserted in center comes out clean.

Makes 8 Equal Servings

Nutritional Info Per Serving:
Calories 226;
Total Fat 13 g;
Saturated Fat 5 mg;
Protein 17 g;
Cholesterol 135 g;
Carbs 6 g;
Sodium 541 mg;
Sugars 5 g;
Fiber 1 g;

WW Points 5.5

CHEDDAR CHICKEN & BROCCOLI SOUP

Cheddar Chicken & Broccoli Soup

 

Simple and delicious with flavors everyone will love. Even people who say they don’t like broccoli love this slightly smoky cheesy bowl of warmth.

3 slices bacon, diced
1 head fresh broccoli - stems peeled and chopped; florets separated and cut into bite-size pieces
1 large onion, diced
2 garlic cloves, finely minced
1/2 teaspoon dried tarragon
6 cups canned chicken broth
1 cup whole milk
2 tablespoons butter, room temperature
1 tablespoon flour
3 cups diced store-bought rotisserie chicken
1 cup grated low fat cheddar cheese (about 4 ounces)

Cook the bacon in a heavy saucepan over medium-high heat until crisp; removes pieces to a paper towel and set aside. Sauté broccoli stems and onion in bacon drippings until onion is translucent, 6 to 8 minutes. Add garlic and tarragon; sauté 1 minute. Stir in broth and bring to boil. Simmer uncovered until broccoli is tender, about 15 minutes. Stir in milk.

Blend the butter with the flour in small bowl to make paste. Whisk the paste into the soup and add the broccoli florets and chicken. Bring to a boil, reduce heat and simmer 10 to 12 minutes, until soup thickens and florets are tender, stirring frequently. Just before serving stir in the cheddar and reserved bacon crisps; ladle into bowls.

Serves 6
Per serving:
Calories 178,
fat 4g,
carbs 21g,

protein 15g

BROCCOLI BACON SWISS QUICHE

Broccoli Bacon Swiss Quiche

 

We call this Broccoli Bacon Swiss PIE in my house, as my husband does not like 'Quiche' but LOVES Broccoli Bacon Swiss PIE. Real mean don't eat Quiche - they eat PIE! BY any name this dish is perfect.

1 tablespoon butter
1 small onion, chopped
4 slices bacon, diced
One 10-ounce package frozen broccoli florets, cooked and drained
4 large eggs
1/2 cup part skim ricotta cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated Swiss

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the onion and bacon over medium high heat until golden, about 6 minutes. Add broccoli and toss to mix; set aside to cool.

Beat eggs, ricotta, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion of 1/8th wedge:  (SERVES 4)
Calories 171,
fat 10 g,
carbs 4.5 g,
protein 15 g
Serves 4

TINY BROCCOLI QUICHES

Tiny Broccoli Quiches Recipe

Prep Time: 45 mins 

 Cook Time: 25 mins

Total Time: 1 h 10 mins

Ingredients

• 11 ounce(s) piecrust mix (for 2-crust pie)
• 5 ounce(s) broccoli, frozen chopped
• 3/4 cup(s) cheese, Swiss, shredded
• 1 cup(s) milk, fat-free
• 1/2 cup(s) refrigerated or frozen egg product, thawed, or 2 whole eggs, beaten
• 2 teaspoon dill, snipped or 1 teaspoon dried dill
• 1/4 teaspoon salt

Preparation

1. Preheat oven to 400°F. Lightly coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray. Set aside.

2. Prepare piecrust mix according to package directions. On a lightly floured surface, roll dough to slightly less than 1/8 inch thick. Using a 2 1/2-inch fluted round biscuit or cookie cutter, cut dough into circles. Reroll scraps, cutting additional circles. Line each muffin cup with a pastry circle.

3. Pat broccoli dry with paper towels. Divide broccoli and cheese evenly among pastry-lined muffin cups. In a small bowl, combine milk, egg product, dill, and salt; spoon about 2 teaspoons of the milk mixture into each muffin cup.

4. Bake about 25 minutes or until puffed and set. Cool in pans on wire racks for 5 minutes. Loosen and remove from pans. Serve warm.

Nutritional Info (Per serving):

Calories: 123, Saturated Fat: 3g, Sodium: 179mg, Dietary Fiber: 0g, Total Fat: 7g, Carbs: 9g, Cholesterol: 5mg, Protein: 3g

Exchanges: Starch: 0.5, Lean Meat: 0.5, Fat: 1

Carb Choices: 0.5

 

BROCCOLI WOCCOLI

Broccoli Woccoli
Use with a bag of pre-shredded broccoli & cauliflower; makes this recipe super quick.
INGREDIENTS
16 ox bag of pre-shredded Broccoli & Cauliflower (4 cups)
2/3 cup light whipped salad dressing (do not use fat free mayo for this recipe)
1/2 cup fat free sour cream
2 tsp Splenda
2 tbsp bacon bits
1/2 cup shredded cheddar cheese (low fat)
1 large cut up apple - firm and tart
Parsley, salt, and other spices you like with veggies. I sometimes use a little paprika.
DIRECTIONS
Mix all the ingredients except the bag of shredded broccoli & cauliflower.
Pour mixture over the broccoli & cauliflower. Mix well. Refrigerate for several hours.
Divide into small containers for easy snacks or server the next day for a wonderful salad with dinner.
This tastes best after one day in the refrigerator!
Will last up to 5 days in the fridge.


Number of Servings: 12

Nutritional Info

Amount Per Serving:

Calories: 60

Total Fat:	2.6g
Total Carbs:	6.2g
Dietary Fiber:	0.9mg
Protein:	2.3g

Lemon Broccoli 

Preparation time: 5 minutes

Serves: 4

Cooking time: 5 minutes

Ingredients:

2 tbsp lemon juice

1 tbsp unsalted butter

1 lb broccoli florets 

Cooking Directions:

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until broccoli is bright green and tender. Remove from steamer basket. Add remaining ingredients and pepper to taste.

Nutrition Facts

Calories 67

% Calories From Fat 44.3%

Total Fat 3.3g

Saturated Fats 1.9g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.3g

Cholesterol 7.6mg

Sodium 47mg

Total Carbohydrates 8.8g

Dietary Fiber 3.8g

Sugar 1.8g

Protein 2.8g

BROCCOLI FRITTATA

Broccoli Frittata



Ingredients:

1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced

Directions:

1. Mix cottage cheese and egg substitute together; set aside.
2. In large non-stick frying pan over medium heat, saut? onions in oil for 5
minutes, or until soft.
3. Add broccoli and dill; saute for 5 minutes, or until broccoli mixture
softens. Set vegetable aside.
4. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute
it. Add half of the vegetable mixture, and then add half of the egg mixture; lift
and rotate pan so that eggs are evenly distributed.
5. As eggs set around the edges, lift them to allow uncooked portions to
flow underneath. Turn heat to low, cover the pan, and cook until top is set.
6. Invert onto a serving plate and cut into wedges.
7. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg
mixture.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 150
Protein: 19 g
Sodium: 390 mg
Cholesterol: 0 mg
Fat: 3 g
Dietary Fiber: 3 g
Sugars: 6 g
Carbohydrates: 12 g
Exchanges: 1 Vegetable; 2 Meat; 1 Fat

CHICKEN & BROCCOLI CASSEROLE

Chicken and Broccoli Casserole
 
A quick and easy dinner that is also low-fat.
INGREDIENTS
1lb chicken breast boneless, skinless
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo
1 cup reduced fat shredded cheddar cheese
DIRECTIONS
Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 272.5

Total Fat:	6.4g
Total Carbs:	15.8g
Dietary Fiber:	3.4mg
Protein:	36.2g