What to Do with That Broccoli

Does this sound familiar? You rededicate yourself to your weight loss intentions, so you go to the supermarket or farmers market and buy a big bag of the something you think will help you lose weight: broccoli. Good choice!

1 cup of broccoli has:

• 30 calories
• Folate and vitamins A, C, and K
• 2 grams of dietary fiber
• Potassium

A day passes, then a few, and that broccoli stays in your fridge because you do not know what to do with it. It may even make you feel guilty! What can you do with that broccoli that tastes good, is easy, and helps you lose weight? Here are some ideas that go beyond steaming it as a side at dinner, or dipping florets into hummus.

Broccomole

Instead of dipping the broccoli, turn your broccoli into your dip! Blend together:

• 1 head or 4 cups of chopped, cooked broccoli
• 1 avocado
• Juice from 1/2 a lime (about 2 tablespoons)
• Dash of cayenne, chili powder, and black pepper
• 1 clove garlic
• 1/4 small onion
• 1 roma tomato
• 1/4 cup fresh cilantro

Highlights:

• 60 calories in 1/8 of the recipe
• Still has heart-healthy fats from the avocado
• Lower in calories than guacamole – so bigger serving size!
• Rich in fiber and antioxidants

The possibilities are endless. You can serve it as a dip for other raw veggies or whole wheat pita chips, or spread it on all-natural turkey slices and/or cheese and make roll-ups. Or, mix it with canned tuna or diced cooked chicken breast and serve it over lettuce for a full meal.

Broccoli Bowl 

Give into the "bowl" craze with a broccoli-based meal in a bowl. For a single serving, drizzle 1 cup of broccoli florets with olive oil and roast the broccoli at 400 degrees for 25 minutes. Pile it into your bowl along with 1/2 ounce of cashew nuts, 1/2 cup cooked or low-sodium canned garbanzo beans, 1/2 cup cooked wild rice, 1/2 cup raspberries or halved grapes, and 2 tablespoons balsamic vinaigrette.

Highlights: 

• 365 calories
• 13 grams of protein
• 14 grams of fiber
• Dairy-free and vegan

Make it a low-carb breakfast bowl by swapping a cooked egg for the wild rice, or make it paleo by swapping cooked diced chicken or hard-boiled eggs for the beans and cooked cubed sweet potatoes for the wild rice.

Broccoli Breakfast Muffins

Why wait for that broccoli goodness? Start your day with a broccoli breakfast muffin. You can make this recipe on the weekend and freeze or refrigerate the muffins for easy access. 

• 1/2 cup chopped onion
• 1 crushed clove of garlic
• 2 cups chopped broccoli
• 4 eggs and 2 egg whites (or 6 egg whites or 3/4 cup liquid eggs)
• 1/4 cup milk or almond milk
• 1/2 teaspoon Dijon mustard
• Black pepper and hot sauce to taste
• 1 cup (4 ounces) low-fat shredded cheddar or jack cheese

Cook the broccoli, garlic, and onion in a pan with cooking spray. In a bowl, beat the egg, milk, 1/2 the cheese, and seasonings. Mix them with the broccoli mixture, pour the mixture evenly into 8 greased muffin cups, and sprinkle the rest of the cheese on top. Bake about 12 minutes at 375 degrees.

Highlights:

• 100 calories
• 10 grams of protein
• Grab and go breakfast!

Grab two muffins for breakfast, or pair a muffin with a piece of fruit, a whole-grain tortilla or waffle, or a vegetarian breakfast sausage. 

Broccoli Salad

This is a great choice if you have no time to cook. Just assemble your ingredients and enjoy!

• 2 cups romaine lettuce
• 1 cup chopped broccoli florets
• 1/2 cup sliced mushrooms
• 1 tablespoon sliced green onion
• 2 teaspoons olive oil
• 1 tablespoon lemon or red wine vinegar
• 1/4 cup grated parmesan cheese
• 1 ounce shredded wheat cereal

You could swap marinated tofu, a chopped hard-boiled egg, leftover turkey meatballs, or any other protein for the cheese.  

Highlights:

• 360 calories
• 7 grams fiber
• 14 grams protein