Saturday, February 21, 2015

Baked Broccoli and Cauliflower










Baked Broccoli and Cauliflower


To start you off on the right foot this Lenten season, here’s a very simple, tasty vegetable side dish you’ll want to make. To cut down on preparation time, today’s markets offer already cut fresh broccoli and cauliflower in the produce department, making this dish a snap to prepare. The addition of sesame oil delivers a slightly nutty flavor which elevates these veggies to a higher level!



Baked Broccoli and Cauliflower
Serves 4 to 5
Ingredients:
1 small head broccoli
1 small head cauliflower
2 Tbsp. olive oil
1 Tbsp. sesame oil
2 cloves garlic, minced
Salt and pepper to taste
1/2 to 3/4 cup plain dry bread crumbs (NOTE: You may add ½ tsp. each of dried oregano and dried basil, if desired.)
2 Tbsp. toasted sesame seeds, optional
Garnish: Lemon wedges, optional

Directions:
Broccoli - cauliflower florets
1. Wash broccoli and cauliflower; cut into florets. 
2. Place broccoli and cauliflower florets in a 6 qt. pot. Add enough water to cover the vegetables. Bring to a boil; reduce heat to medium and cook until vegetables are tender-crisp, about 10 minutes. Drain, and run cold water over florets to stop the cooking process. 

Time-saving Tip: The broccoli and cauliflower florets can be microwaved in a microwave-safe bowl with 2 to 3 Tbsp. water. Cover bowl with plastic wrap, poking holes in the plastic cover. Cook on high power for 3 to 4 minutes. (Avoid overcooking them in the microwave, as they will continue bake in the oven.) Drain, rinse with cool water. Continue with recipe as directed.
Bread crumb-sesame seed  topping

3. In a small bowl, mix together the bread crumbs, dried herbs and sesame seeds, if using. Set aside.
4. Place broccoli and cauliflower florets in a rectangular baking dish with 2-inch sides that's  large enough to hold them. Add the olive oil, sesame oil, garlic, salt and pepper; toss to coat vegetables. Spread the florets evenly in the baking dish; sprinkle the bread crumb mixture to cover the vegetables. Drizzle a little extra olive oil on top.

5. Bake, uncovered, in a preheated 350°F oven for about 20 -25 minutes, or until bread crumbs begin to turn golden brown. 

Serve with lemon wedges, if desired.

1 comment:

  1. Mineral deficiencies found resep soto ayam in green vegetables, including broccoli, is one of the causes of leg cramps. But most people do not realize they are experiencing cramps induced by micro nutrient deficiencies.

    People who often experience leg cramps also just doing massage around the area muscle cramps or get up and stretch their legs. Usually it is only relieve the symptoms alone because the next day will be back muscle cramps.

    Two different studies concluded that taking supplements resep kuah bakso containing magnesium oxide can cope with cramps in the calves or the small muscles in the legs, especially at night.

    Actually, the mineral is also found in many green vegetables, nuts, whole Cereal, and peanut butter. But required considerable quantities of minerals to meet the needs of the body.

    Low magnesium levels closely associated resep opor ayam with leg cramps at night. Although magnesium is available in various forms and preparations for the body vary, but the magnesium oxide has been shown to be more effective than other types of magnesium," said John Miles, Emma Derbyshire, a nutritionist.

    The content of sulforaphane in broccoli are known to inhibit inflammation and cartilage resep nasi uduk damage associated with leg cramps. Unfortunately we have to eat broccoli in large quantities every day to get the benefits.

    Therefore, experts pharmaceutical synthesis to make resep mie goreng products in the form of a supplement. A single dose is equivalent to 2.5 kilograms of broccoli every day.

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