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5-Minute Broccoli

Healthy Steaming is a gentle way to prepare broccoli that enhances its flavor, brings out its color, makes it tender, and preserves many of its nutrients. It tastes best when served the easy-to-prepare Mediterranean Dressing.

Prep and Cook Time: 5 minutes Ingredients: 1 lb broccoli Mediterranean Dressing 3 TBS extra virgin olive oil 2 tsp lemon juice 2 medium cloves garlic Sea salt and pepper to taste Optional: 1/2 red onion sliced, add to steamer with stems or 2 minutes before florets 3 TBS crumbled feta cheese 6 kalamata olives, sliced or chopped tamari soy sauce 2 TBS sunflower seeds

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut broccoli florets into quarters. Peel stems and cut into 1/4-inch pieces. Let florets and stems sit for 5 minutes to bring out their hidden health benefits.
3. Chop or press garlic and let sit for at least 5 minutes.
4. Steam stems for 2 minutes before adding the florets.
5. Transfer to a bowl. For more flavor, toss broccoli with the remaining ingredients and any of the optional ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)

Serves 2

Healthy Cooking Tips:

To mellow the flavor of garlic, add garlic to broccoli for the last 2 minutes of steaming.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Broccoli is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

5-Minute Healthy Steamed Broccoli 1.00 serving 241.88 grams 129.24 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 464.94 mcg 581.2 80.9 excellent vitamin C 214.65 mg 357.8 49.8 excellent vitamin A 3498.22 IU 70.0 9.7 excellent folate 161.78 mcg 40.4 5.6 very good manganese 0.57 mg 28.5 4.0 very good dietary fiber 6.89 g 27.6 3.8 very good tryptophan 0.07 g 21.9 3.0 good potassium 755.43 mg 21.6 3.0 good vitamin B6 (pyridoxine) 0.40 mg 20.0 2.8 good vitamin E 3.77 mg 18.9 2.6 good vitamin B2 (riboflavin) 0.27 mg 15.9 2.2 good phosphorus 154.58 mg 15.5 2.2 good molybdenum 11.34 mcg 15.1 2.1 good magnesium 57.76 mg 14.4 2.0 good protein 6.97 g 13.9 1.9 good vitamin B5 (pantothenic acid) 1.24 mg 12.4 1.7 good omega 3 fatty acids 0.29 g 12.1 1.7 good calcium 114.65 mg 11.5 1.6 good iron 2.05 mg 11.4 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 5-Minute Broccoli

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