Today’s recipe is dedicated to all those people who don’t like broccoli, but hopefully will change their mind. Nature has provided us with an abundance of healthy and nutritious foods. Several studies, cited and funded, by The American Institute For Cancer Research, have suggested that cruciferous vegetables, such as broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale, help to fight against cancer. Several laboratory studies have suggested that cruciferous vegetables help regulate a complex system of bodily enzymes that defend against cancer.
This week’s nourishment for the body and soul is a delicious and quick to prepare recipe. Usually by mid week, I want something to eat that is delicious, and easy to make. Enjoy, and delight in nourishing your body and soul
BROCCOLI RABE AND ORZO Serves 4
Ingredients
- 1/2 cup orzo, preferably whole-wheat
- 1 bunch broccoli rabe (about 1 pound), trimmed and chopped
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- 2 teaspoons chopped fresh oregano
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/4 cup crumbled light feta cheese
- 2 tablespoons lemon juice
- Bring a large pot of water to a boil. Add orzo and cook 3 minutes less than the package directions. Add broccoli rabe; cook 3 minutes more. Drain in a colander and gently press out as much water as possible.
- Heat oil in the pot over medium heat. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add oregano, salt, pepper, the broccoli rabe and orzo. Cook, stirring, until heated through, about 2 minutes. Remove from the heat; stir in feta and lemon juice.
Per serving: 192 calories; 10 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 20 g carbohydrates; 8 g protein; 6 g fiber; 288 mg sodium; 247 mg potassium.
Posted by: sonnyrose
Categories:
Healthy Recipes
Healthy products, nutrition