Lemony Broccoli Chop
Broccoli is a cancer prevention superstar. In addition to calcium, fiber, folate, magnesium, potassium and vitamins A, C and K, broccoli is also “high in glucosinolates, which help the body rid itself of toxins and may reduce the risk of contracting several types of cancer,” says Laura Russell, author of Brassicas (Ten Speed). And the National Cancer Institute says garlic may also help
reduce cancer risk, particularly malignancies of the gastrointestinal tract.
3 tbsp olive oil
2 cloves garlic, minced
1 14- to 15-oz can chickpeas, drained and rinsed
1 lb broccoli, finely chopped (about 5 cups)
1 tsp kosher salt
2 tbsp water
1⁄4 tsp freshly ground black pepper
grated zest of 2 lemons
1 tbsp freshly squeezed lemon juice
1 tbsp chopped fresh tarragon
1. Put oil and garlic in a large (12” or wider), deep frying pan; and over medium heat. When the garlic starts to sizzle, add chickpeas and stir to coat with the oil. Add broccoli and salt and cook, stirring occasionally, for about 2 minutes, until broccoli turns bright green. Stir in the water, turn down heat to medium-low, cover, and cook for 5 minutes.
2. Lift the lid and give the broccoli a stir. If the pan seems dry, add another tablespoon water. Re-cover the pan and continue to steam 2-3 minutes more, until broccoli is tender. Stir in pepper, zest, juice and tarragon, then taste and add additional salt, pepper and lemon juice if needed. Serve hot or at room temperature.
Serves 4. Analysis per serving: 248 calories, 8g protein, 10.5g fat
(1g saturated), 8g fiber, 30g carbohydrate, 630 mg sodium
(can lower sodium count by cooking dried chickpeas without salt). Reprinted with permission from Brassicas by Laura B. Russell,
Ten Speed Press
(crownpublishing.com/imprint/ten-speed-press) © 2014