Super-Veggies: Cruciferous Vegetables (cont.)

Yield: 8 servings
Per serving: 165 calories, 6 g protein, 20 g carbohydrate, 9 g fat (0.9 g saturated fat, 5.2 g monounsaturated fat, 3 g polyunsaturated fat), 6 mg cholesterol, 5 g fiber, 110 mg sodium. Calories from fat: 49%.

Broccoli With 3-Minute Lemon Sauce
WebMD Weight Loss Clinic members: Journal as 1 cup of vegetables without added fat

This lemon sauce has a lot of flavor, so you only need a little drizzle to dress up your broccoli florets.

6 cups raw broccoli florets, rinsed well
2 tablespoons lemon curd (available in jars)
2 tablespoons fat-free half-and-half
Freshly ground pepper to taste
  • Add the broccoli and 1/4 cup water to a microwave vegetable steamer container and cook on HIGH until broccoli is just tender and still bright green (about 3 minutes, depending on the microwave).
  • Meanwhile, add lemon curd and fat-free half-and-half to a small, nonstick saucepan and cook over low heat, stirring often, until blended and hot. Add pepper to taste, if desired.
  • Drizzle sauce over broccoli and serve.

Yield: 6 servings

Per serving: 57 calories, 3 g protein, 9 g carbohydrate, 1 g fat, 0.4 g saturated fat, 7 mg cholesterol, 3 g fiber, 34 mg sodium. Calories from fat: 17%.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

Published April 20, 2007.


SOURCES: Fowke J.H., et al, Carcinogenesis, 2006; 27:10; pp 2096-2102. Wallig, M., et al. Journal of Nutrition, 2005;135(12S):2972S-7S. Steinmetz, K.A., and Potter, J.D., Journal of the American Dietetic Association, Oct. 1996; 96:10 pp 1027-1039. American Institute for Cancer Research: "Foods That Fight Cancer-Cruciferous Vegetables." Cohen J.H., et al, Journal of the National Cancer Institute, 2000 92:61-8. Nettleton, J.A., et al., American Journal of Clinical Nutrition, June 2006; 83:6, pp 1369-1379. Schulze, M.B., et al., American Journal of Clinical Nutrition, Sept. 2005 Vol. 82, No. 3, pp 675-684. American Institute for Cancer Research website: Cruciferous Vegetables. AICR Newsletter, Spring 2007, Issue 95. Matthew Wallig, DVM, PhD, professor of comparative pathology, University of Illinois at Urbana-Champaign (email interview). Jay H. Fowke, PhD, assistant professor, cancer epidemiologist, Department of Medicine, Vanderbilt Medical Center, Nashville, Tenn.

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Last Editorial Review: 4/23/2007