Tag Archives: broccoli

Broccoli Cheddar Soup


2 sticks unsalted butter
2 medium onions, finely diced
2 teaspoons garlic powder
1 teaspoon fresh ground pepper
2 pounds broccoli florets
2 quarts reduced fat, low sodium/organic chicken broth (can be made with vegetable stock as well)
1/2 cup all purpose flour
1 1/2 cups 2% milk
8 ounces shredded reduced fat mild cheddar cheese
8 ounces shredded reduced fat sharp cheddar cheese

Place large soup pot over medium heat. Add butter and stir until melted. Add onions and cook about five minutes until tender but not browned. Add garlic powder and fresh ground pepper and cook one more minute. Add stock and broccoli and bring to boil. Reduce heat to simmer and cook 15 minutes.

In a medium bowl, mix flour and milk well; whisk in to soup. Return to simmer and cook and additional five minutes (this helps cook out the flour taste). Slowly add cheese, whisking to combine and heat through.

Serve with croutons. Serves 12.


Lemon Chicken with Mushrooms and Angel Hair Pasta

Who says you have to have high fat or even high sodium to have huge flavour? This dish goes to show that the addition of spices, and minimal oil help keep everything down to quite a low calorie count.

1 medium onion, sliced thinly
3 cups button mushrooms, sliced
6 tbsp water, divided
olive oil (see directions)
2 boneless skinless chicken breasts, cut into cubes
1/2 tsp crushed red pepper flakes (or more, depending on how hot you like it)
3 garlic cloves, minced
16 oz broccoli florets, blanched and heated through
3 portions of angel hair pasta, cooked al dente
3 tbsp lemon juice (the juice of one whole lemon)

In  a large pan, place 1 tsp olive oil. Using a paper towel, wipe the oil around to lightly coat the surface of the pan, and remove the excess (retain this paper towel). Place over medium heat and add mushrooms, onions, and 3 tbsp water. Place a lid on the pan, and allow them to steam in their own liquids. Stir occasionally until they are tender. Remove from the pan and cover to keep warm.

Using the oil soaked paper towel, wipe down the pan again, and add garlic, chicken cubes, crushed red pepper flakes, and remaining water. Cover to allow chicken to steam and cook through, stirring occasionally.

Return the mushrooms and onions to the pan, along with the blanched broccoli and the al dente pasta. Add lemon juice overall, toss to combine and heat through.

Serves 6 as dished, or 4 with larger appetites.


Saint-Jacques au four et legumes au wok

Some might say it’s a bit pretentious of a name for “Baked Scallops and Stir-fried veggies,” but a dish with class deserves such a description!

1 stick of unsalted butter, melted
2 lbs bay scallops, rinsed and patted dry
2/3 cup Panko bread crumbs
1 1/2 tsp garlic powder and 1 1/2 tsp onion powder
1 tsp paprika
1 tsp Italian seasoning
4 garlic cloves, minced
1/2 cup grated Parmesan cheese

Preheat oven to 400 F. In a 9″ round dish, add melted butter, and scallops that have been drained, rinsed, and patted dry between paper towels. Toss to combine, then distribute into one even layer.

In a bowl, combine all the other ingredients and using a fork, mix well to combine. Layer this topping evenly over the scallop and butter mixture.

Bake until scallops are firm and opaque, about 25-30 minutes.

Serves: 6

(For the stir fried veggies, use any mix that you like. I used baby corn, snow peas and broccoli. Heat your wok (or large skillet) with 2 tbsp oil. Add 2 minced cloves of garlic, and 2 tbsp finely diced fresh, peeled ginger. Saute this for 1-2 minutes until fragrant and then add veggies and stir-fry for 5-6 minutes, or until tender and heated through.)


Sesame Garlic Shrimp with Fettuccine and Broccoli Florets

Who says you don’t have time to whip up a good, healthy, tasty meal on a weeknight? Making use of shrimp and a few ingredients makes this a winner!

2 lbs 21-30 count shrimp, peeled and deveined
2 tbsp olive oil
1 tbsp minced garlic
2 tbsp reduced sodium soy sauce
1 tbsp sesame oil
2 tbsp sesame seeds

1 lb fettuccine (fresh or dried)
2 tbsp sea salt
1 lb frozen broccoli florets

In a large pot, bring 4-6 quarts of water to a boil. Salt the water after it has come to a boil (salting before boiling might lead to pitting of your cookware), then add the broccoli. Return pot to boil, and cook for 1 minute, then add the fettuccine. Continue cooking until fettuccine is al dente. Immediately remove to strainer.

In the meantime, heat your oil in a wok until it has a slight shimmer. Add garlic and cook for 60 to 90 seconds until fragrant. Add peeled, deveined shrimp and toss to coat with oil and garlic. Continue tossing (or stirring) until shrimp are opaque and pink in colour. Add soy sauce and sesame oil and toss to coat. Cook 1 minute more.

Add cooked broccoli and fettuccine to the wok, and using tongs, toss to combine. Sprinkle sesame seeds over the top and dinner is ready.

Serves 6-8.


Burbon London Broil & Oven Roasted Frites

Bourbon London Broil

2 lb London Broil
1/4 cup good Kentucky Bourbon
Cracked Black Pepper
Kosher Salt

In a zip-top bag, combine London Broil and Bourbon. Turn to completely coat and let set aside for 15 minutes to allow to marinate, turning every 5 minutes. Heat grill (or grill pan) until slightly smoking. Remove London Broil and discard marinade. Grill for 7 minutes each side for medium rare (or longer to your taste). Once grilled, remove to a plate, season with black pepper and Kosher salt. Tent with aluminum foil and let sit for 10 minutes to allow the juices to redistribute.

Oven Roasted Frites
2 lb Russet Potatoes
1 tbsp olive oil
Kosher Salt (to taste)

Heat oven to 550F (or as hot as your oven will go)
Wash potatoes, julienne. Toss in a bowl with olive oil. Place on baking sheet in a single layer. Bake for 20 minutes or until tops of potatoes are slightly browned. Remove from oven and lightly flavour with Kosher Salt.

Slice London Broil into strips. Take Whole Wheat Pita loaves and slice in half. Shred lettuce (I use Romaine), half grape tomatoes, and top with London Broil. Enjoy!

Serves 8.


Spicy Beef and Broccoli Soup

Spicy Beef and Broccoli Soup

2 tbsp Olive Oil
1 lb lean sirloin, cut into small cubes
1 small white onion, minced
2 cloves garlic, minced
28 oz reduced sodium chicken broth
1/8 tsp cayenne pepper
1/4 tsp crushed red pepper flakes
1 tsp coarsely ground black pepper
2 tbsp Italian Seasoning
1 tsp ground celery seed
1 lb broccoli florets
1 lb Russet potatoes, julienned (a food processor with a 4mm julienne blade makes quick work of this)
Parmesan cheese shavings

In a large soup pan, heat olive oil until the surface shimmers. Add beef, onions and garlic. Stir to break beef cubes apart and sauté until brown, 5-6 minutes

When beef is nicely browned, add chicken broth and using a wooden spoon or heat proof spatula, scrape the bottom of the pan to release the fond (that’s the French term for the yummy flavour that has formed, as a brown substance, on the bottom of the pan).

Next, add spices and potatoes, stirring to incorporate. Bring to a boil, then turn heat back to a simmer. Cover, slightly askew and allow to cook for 20-25 minutes.

Add broccoli, stir to combine. Cover, and cook 5 minutes more.

Serve in bowls topped with shavings of Parmesan cheese. Garlic toast rounds may be served in lieu of croutons.

Serves 4.