Cooking with Broccoli

February 12, 2013
Credit: Photo: Rob Culpepper
Don’t miss out on our favorite ways to incorporate more broccoli into your healthy diet. If your family is a big fan of the green vegetable, they'll be delighted by the simplest preparations. But if they need a little more convincing to get in a serving of broccoli, we have delicious dishes like cheesy pastas and creamy casseroles that serve up their favorite flavors with this healthy vegetable. 
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Sausage and Broccoli Rabe Flatbreads

Credit: Photo: Jennifer Causey
View Recipe: Sausage and Broccoli Rabe Flatbreads

Naan breads are the secret to instant pizza-style flatbreads (no rolling or baking of dough required). Look for whole-grain naan, such as Stonefire, and treat as you would a prepared pizza crust.

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Broccoli, Cheddar, and Brown Rice Cakes

Credit: Photo: Jennifer Causey
View Recipe: Broccoli, Cheddar, and Brown Rice Cakes

Time: 40 minutes

Hands-Free: Vegetable cakes are usually crisped in a skillet on the stove, but we let a hot oven do the work instead to keep cooking quick and hands-free.

Serve with Sweet-and-Spicy Carrots and Peas

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Broccolini, Red Pepper, and Roasted Garlic Frittata

Credit: Photo: Courtesy of Oxmoor House
View Recipe: Broccolini, Red Pepper, and Roasted Garlic Frittata

Frittatas lend themselves easily to vegetarian meals, allowing you to load in practically any veggies you like. Combining the eggs, cottage cheese, and roasted garlic in a food processor helps distribute the roasted garlic throughout the mixture for maximum favor. You can substitute broccoli rabe (for a pleasantly bitter bite) or broccoli florets (for a family-friendly take) in place of the Broccolini, if you like. Serve this colorful frittata with a simple green salad or oven-roasted potatoes.

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Mostly Veggie Pasta with Sausage

Credit: Photo: Jennifer Causey
View Recipe: Mostly Veggie Pasta with Sausage

Time: 40 minutes

Sauce It: Beyond pasta, spoon this veggie-packed sauce over breaded and baked eggplant slices or roasted spaghetti squash halves.

Serve with Black Pepper-Parmesan Wedge Salad

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Nutty Fried Rice

Credit: Photo: Romulo Yanes
View Recipe: Nutty Fried Rice

This hearty vegetarian dish is a fun twist on the usual takeout version of fried rice, incorporating lots of nutty flavor from toasted sesame oil, roasted cashews, peanut butter, and sesame seeds. The rice is drizzled with a savory, creamy peanut sauce that takes the whole thing right into indulgence territory. If you have a peanut allergy, opt for cashew, almond, or sunflower butter instead of peanut butter. Look for toasted sesame seeds on the spice aisle of your supermarket; it’s a great ingredient to keep on hand for busy nights because it saves a step.

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Mongolian Beef and Vegetables

Credit: Photo: Jennifer Causey
View Recipe: Mongolian Beef and Vegetables

This takeout favorite is typically laden with beef and coated with a sticky-sweet sauce. Our makeover makes crisp-tender snow peas, broccoli, and carrots the star, with seared flank steak as the supporting player. we also balanced the blend of brown sugar, soy sauce, and sesame oil in the sauce. Add a sliced red chile or a good pinch of crushed red pepper for a spicy sauce.

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Chicken Sausage and Broccoli Rabe Penne

Credit: Photo: Jennifer Causey
View Recipe: Chicken Sausage and Broccoli Rabe Penne

If broccoli rabe is a bit bitter for your family or if you have trouble finding it, chopped broccoli would be a delicious substitute. Serve with extra lemon for more zip.

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Cranberry-Almond Broccoli Salad

Credit: Photo: Iain Bagwell
View Recipe: Cranberry-Almond Broccoli Salad

Broccoli salad is usually drowning in a creamy, often very sweet, dressing and studded with 1/2 pound crumbled bacon, making it more about the creamy dressing and bacon than about the actual broccoli. Ours uses a combination of canola mayonnaise and Greek yogurt to keep the calories in check. We opt for center-cut bacon (a bit less of it) and swap the usual raisins for lower-sugar dried cranberries to pack a subtle punch of tart. The best part of this salad? The longer it sits, the better it gets.

This creamy-crisp salad saves over 269 calories, 5g sat fat, and 121mg sodium over traditional broccoli salad.

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Spicy Broccoli Rabe with Fried Walnuts

Credit: Photo: Greg Dupree
View Recipe: Spicy Broccoli Rabe with Fried Walnuts

This side dish gets a sprinkling of nutty flavor from walnuts that are lightly dusted with powdered sugar and fried. The sweetness of the nuts plays off the bitter personality of the broccoli rabe. If you prefer a less bitter taste, substitute Broccolini. This hybrid of broccoli and Chinese kale has big, almost fluffy florets and thinner stalks than broccoli. Whichever vegetable you use, blanching will soften the firm stalks to get them ready for a quick sauté to pick up flavor from pungent garlic and lemon zest. Make sure not to skip the instructions to rinse the broccoli rabe after it is blanched to stop the vegetable from overcooking.

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Turkey, Broccoli, and Phyllo Pie

Credit: Photo: Greg Dupree; Styling: Lindsey Lower
View Recipe: Turkey, Broccoli, and Phyllo Pie

Skip the potpie and try a fragrant, flaky casserole for your turkey leftovers. We ditch the pastry dough for a flaky, golden phyllo crust—a nice alternative to the pies and potpies you may be wary of by now. Don’t fret about getting the phyllo topper to fit snugly in the baking dish; any overhang will become delightfully crisp in the oven. Thawed phyllo can be finicky: Unroll very carefully, and keep remaining sheets under a slightly damp kitchen towel while you work. If you don't have leftover turkey from yesterday, use shredded rotisserie chicken.

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Broccoli and Cheddar Chicken Pasta

Credit: Photo: Jennifer Causey
View Recipe: Broccoli and Cheddar Chicken Pasta

Instead of adding broccoli florets to the pasta, a double serving is incorporated into the creamy sauce. Heat the broccoli and sear the chicken while the pasta cooking water comes to a boil. Frozen steam-in-bag broccoli florets store much longer than fresh, adding green-veggie heft to any main dish or acting as a simple ready to-go side.

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Shrimp Lo Mein

Credit: Photo: Hector Hanchez
View Recipe: Shrimp Lo Mein

This takeout favorite is fast and easy with a little prep help from the kids.

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Provolone and Broccoli Rabe Beef Sliders

Credit: Photo: Victor Protasio
View Recipe: Provolone and Broccoli Rabe Beef Sliders

Pleasantly bitter broccoli rabe gives sliders a sophisticated edge and introduces a likely unfamiliar veggie in a delicious way. The Italian flavors of broccoli rabe and provolone cheese may sound like an unlikely combination but make for a truly great family-friendly meal. Simply seasoned with salt and pepper, paprika, and Worcestershire, these succulent sliders are flavorful enough to please both kids and parents. Use Broccolini for a milder flavor. To create a truly terrific burger use quality 93% lean ground sirloin and premium whole wheat buns. Lean ground sirloin and reduced-fat cheese help keep fat and calories in check.

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Beef and Broccoli Stuffed Sweet Potatoes

Credit: Photo: Jennifer Causey
View Recipe: Beef and Broccoli Stuffed Sweet Potatoes

Russets aren't the only spuds worth stuffing. Smoke and heat, achieved with chili powder and ground red pepper, work particularly well with sweet potatoes. No need to overstock your dairy drawer—preshredded 2% reduced-fat Mexican-blend cheese is a mild, slightly salty four-cheese blend that is all you need.

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Third Meal: Broccoli, Cheddar, and Ranch Chicken Calzones

Credit: Photo: Jennifer Causey
View Recipe: Broccoli, Cheddar, and Ranch Chicken Calzones

Finally, the pizza dough from night one becomes a crunchy calzone stuffed with fresh broccoli florets and rotisserie chicken dressed in a buttermilk dill sauce.

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Cheesy Sausage, Broccoli, and Quinoa Casserole

Credit: Photo: Jennifer Causey
View Recipe: Cheesy Sausage, Broccoli, and Quinoa Casserole

We traded white rice for whole-grain quinoa and kicked out any processed ingredients for a new take on this comfort classic. To add more flavor to quinoa, try toasting it. Serve with a simple green salad. You can freeze an extra pan of this whole-grain main for kid-friendly comfort or make it ahead of time for a busy weeknight.

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Broccoli-Bacon Skillet Pizza

Credit: Photo: Jennifer Causey
View Recipe: Broccoli-Bacon Skillet Pizza

Microwave-in-the-bag fresh vegetables help this meal come together lickety-split. A hot cast-iron skillet helps to crisp the bottom of the crust while the surface gets golden brown under the broiler—no baking required. Slice in the skillet and remove each piece for mess-free serving.

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Lemon-Garlic Pork and Broccoli Bulgur Bowl

Credit: Photo: Jennifer Causey
View Recipe: Lemon-Garlic Pork and Broccoli Bulgur Bowl

Bulgur is a great go-to grain because of its quick cook time and neutral flavor.

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Creamy Broccoli-Cheese Soup

Credit: Photo: Jennifer Causey
View Recipe: Creamy Broccoli-Cheese Soup

We like our version extra chunky, so we only puree about a third of the broccoli mixture. For a thinner, smoother consistency, add more soup to the blender.

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Grilled Purple Sprouting Broccoli and Bacon Pizza

Credit: Photo: Neil Dacosta
View Recipe: Grilled Purple Sprouting Broccoli and Bacon Pizza

A leggy cousin of broccoli, the delicate purple florets and thin stems of purple sprouting broccoli make an ideal topping for grilled pizza—perfect for sharing.

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Crispy Broccoli-Carrot Fritters with Yogurt-Dill Sauce

Credit: Photo: Jason Wallis
View Recipe: Crispy Broccoli-Carrot Fritters with Yogurt-Dill Sauce

These quick, crispy fritters are packed with vegetables and get supercrisp in the pan. Omit the red pepper if you prefer a little less heat.

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One-Pan Broccoli-Bacon Mac 'N' Cheese

Credit: Photo: Jennifer Causey
View Recipe: One-Pan Broccoli-Bacon Mac 'N' Cheese

Butternut squash puree enhances the color here without distracting from the cheesy flavor, and it sneaks in another serving of vegetables. If you can't find frozen butternut puree, swap in an equal amount of mashed sweet potato or canned unsweetened pumpkin.

Download this recipe's how-to PDF.

This recipe is part of our Let's Cook! curriculum: Find more easy, healthy, affordable recipes anyone can make at CookingLight.com/LetsCook.

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Egg Noodle Stir-Fry with Broccoli

Credit: Photo: Jennifer Causey
View Recipe: Egg Noodle Stir-Fry with Broccoli

The red chiles add vibrant color and deep, fruity heat. If you can't find them, substitute ¼ cup thinly sliced Fresno peppers (which are much milder). Look for very young ginger; it will have thinner skin and a less fibrous interior.

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Roasted Broccoli with Pistachios and Pickled Golden Raisins

Credit: Photo: Brian Woodcock
View Recipe: Roasted Broccoli with Pistachios and Pickled Golden Raisins

Some version of broccoli, usually laden with cream and cheese, lands on many a Thanksgiving table. But this dish, with its beautifully balanced flavors, is much lighter—and vegan.

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Orecchiette with Turkey Sausage, Broccoli Rabe, and Walnuts

Credit: Photo: Jennifer Causey
View Recipe: Orecchiette with Turkey Sausage, Broccoli Rabe, and Walnuts

Warming winter flavors unite to create this simple and elegant weeknight dish.

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Broccoli Steaks with Tofu Fries

Credit: Photo: Brian Woodcock
View Recipe: Broccoli Steaks with Tofu Fries

We have the cleverest twist on tofu, turning it into crispy fake-out French fries kids (and adults) will love. We suggest you dunk the crunchy tofu sticks in the Sriracha aioli for a flavorful punch.

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Shrimp and Broccoli Rotini

Credit: Photo: Jennifer Causey
View Recipe: Shrimp and Broccoli Rotini

This is a great go-to pasta recipe that you can whip up in a pinch with essentially whatever you have on hand. You can try swapping the shrimp for white beans to turn the lemony seafood pasta into a vibrant vegetarian entrée.

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Green Broccoli Spread

Credit: Photo: Randy Mayor
View Recipe: Green Broccoli Spread

Part pesto, part romesco, fully delicious. This simple spread is great slathered over grilled bread, as a dip for raw veggies, or as a sandwich condiment. Make ahead and keep for up to three days, but leave out the lemon juice until you're ready to serve so it doesn't turn the broccoli brown.

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Broccoli, Pancetta, and Parmesan Frittata

Credit: Photo: Randy Mayor
View Recipe: Broccoli, Pancetta, and Parmesan Frittata

This nut-free pesto trades traditional pine nuts and Parmesan for broccoli and nutty-tasting pecorino Romano. Anchovy fillets add meatiness, but you can skip them if you like.

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Bacon-Powered Broccoli

Credit: Photo: Jennifer Causey
View Recipe: Bacon-Powered Broccoli

The sizzling fat from bacon crisps the vegetables and coats them in a layer of smoky flavor.

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Broccoli-Quinoa Casserole with Chicken and Cheddar

Credit: Photo: Brian Woodcock
View Recipe: Broccoli-Quinoa Casserole with Chicken and Cheddar

Instead of using condensed cream soup and processed cheese, we make a luscious white sauce with a touch of Parmesan to bind the casserole, and we use all the cheddar on top. You get a wonderful blanket of gooey cheese atop this pot of comfort.

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Cheddar, Broccoli, and Barley Sweet Potatoes

Credit: Photo: Squire Fox
View Recipe: Cheddar, Broccoli, and Barley Sweet Potatoes

Dress baked sweet potatoes with broccoli, barley, and cheddar cheese for kid-appeal and a hearty boost of nutrition.

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Chicken, Broccoli, and Brown Rice Casserole

Credit: Photo: Jennifer Causey
View Recipe: Chicken, Broccoli, and Brown Rice Casserole

This healthy whole-grain spin on a comfort food classic is indulgent, creamy, and a guaranteed family-pleaser.

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Shaved Broccoli Stalk Salad with Lime

Credit: Photo: Randy Mayor
View Recipe: Shaved Broccoli Stalk Salad with Lime

One of the few vegetables kids will eat is broccoli, so find new ways to use it. Here, you can cook broccoli florets the way your kids like it, and then shave the stalk into a slaw for you.

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Starter Dish: Spaghetti with Anchovies, Garlic, and Red Pepper with Lemon-Caper Broccoli

Credit: Photo: Jason Varney
View Recipe: Spaghetti with Anchovies, Garlic, and Red Pepper with Lemon-Caper Broccoli

Anchovies break down, or "melt," into the warm olive oil, adding savory depth to this simple pasta toss. For a vegetarian dish, substitute 3 tablespoons chopped kalamata olives for the anchovies. If you boil too much pasta tonight, set some aside before tossing with the olive oil mixture. Reheat on another night by dunking the cold noodles in boiling water for 30 seconds before tossing with your sauce.

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Mom's Creamy Chicken and Broccoli Casserole

Credit: Photo: Brian Woodcock
View Recipe: Mom's Creamy Chicken and Broccoli Casserole

Traditional creamy chicken casserole can have more than 800 calories per serving, but we’re serving up this classic comfort dish with a fraction of the calories.