Broccoli An All-Around Good-For-You Vegetable

If you want to eat healthy, adding more broccoli to your diet is a good place to start.

Broccoli has one of the highest concentrations of calcium of any vegetable, and is a good source of dietary fiber and iron. It’s rich in vitamin C and supplies several of the B vitamins as well as potassium and iron, writes Irena Chalmers in “The Great Food Almanac.”

In addition, dark green and cruciferous vegetables like broccoli are rich in beta carotene (vitamin A), which is thought to detoxify carcinogens and reduce the risk of developing some forms of cancer, according to “Broccoli & Company” by Audra and Jack Hendrickson. A single serving of broccoli has enough beta carotene to provide more than the daily allowance of vitamin A.

Broccoli is not only brimming with stuff that is good for you, but also is low in the “bad stuff.” It has little or no sodium or fat. One cup of cooked broccoli contains only 40 calories.

When buying broccoli, look for a deep, strong green color or green tinged with purple. The buds should be tightly closed and the leaves crisp, according to “The Food Lover’s Tiptionary.”

Store unwashed broccoli in an airtight plastic bag in the refrigerator for four to seven days. Wash and trim broccoli before using. If the stalks are tough, peel them before cooking.

When a recipe calls for broccoli heads and you don’t plan to use the stems within a few days, blanch them in boiling water for two minutes. Cool, then freeze in an airtight plastic bag for up to three months. The stems are great for stir-frys, soups, etc.

Broccoli, Pasta and Parmesan

From “Broccoli & Company” by Audra and Jack Hendrickson.

3 tablespoons olive oil

1 clove garlic, crushed

2 cups cooked broccoli pieces, drained

2 cups cooked fettuccine or other pasta

3/4 cup grated Parmesan cheese

Salt and pepper to taste

Heat the olive oil in a large frying pan and saute garlic until golden brown. Remove and discard.

Add the broccoli to the pan, shaking and stirring for five to 10 minutes, or until heated through.

Add the pasta and stir until heated through. Turn onto a platter and sprinkle with Parmesan cheese and salt and pepper to taste.

Yield: 4 to 6 servings.

Nutrition information per serving (4 servings): 195 calories, 4 grams protein, 16 grams carbohydrate, 11 grams fat (51 percent fat calories), 10 milligrams cholesterol, 2 grams dietary fiber, 336 milligrams sodium.