Tag Archives: broccoli

Salmon, broccoli and crispy kale in one pan

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I like salmon and I like kale’s crispness that’s why I decided to combine the two in one dish.

Salmon is a good protein source and contains good oils, kale gives fibres.

Good food combination.

Ingredients

4 pieces of salmon

1/2 bag crisp kale

1 cup broccoli

1 tbsp oil

Salt, black pepper

Drizzle

Lemon

Mustard

Oil

Chili flakes

Salt and crushed pepper

Method

Microwave the brokkoli florets, season with salt and black pepper.

Arrange on the bottom of a glass dish.

Toss the kale with the oil and arrange in the dish as well.

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Bake covered with slu foil in the oven st 230 C°   for six minutes.

In the meantime prepare the fish.

I don’t like the skin, that’s why I always cut it off.

Season with salt and black pepper and arrange on top of the greens.

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Bake at 230 C° for 8-9 minutes.

Serve on single plates, drizzle with the  dressing.

Enjoy!

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Sautéed Broccoli with Toasted Garlic Butter and Nuts

 

Ingredients

1 medium head of broccoli, cut to florets

2 tbsp butter

1 tbsp garlic paste

1 tbsp cashew nuts, roasted

Method

Microwave the broccoli.

In a hot pan, melt 1 tbsp butter and 1 tbsp oil, add 1 tbsp garlic, crushed red pepper fry until the garlic browns slightly.

Pour over the hot broccoli, season, scatter with cashew nuts and serve.

Alternatives

Fry black mustard seed in hot oil, add chopped ginger and toss with the broccoli.

Enjoy!

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Broccoli tossed in butter ginger and mustard seeds

 

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This is a good side dish to for example black pepper chicken.

Broccolo di calabrese is an excellent antioxidant and an additional protein source.

Ingredients

1 cup broccoli microwaved

1 tbsp butter

1 tbsp chopped ginger

1/2 tsp mustard seeds

Salt, black pepper

Method

This is a five minutes dish.

First put broccoli florets in an owneproof plastic box and microwave on medium for 3 minutes.

In the meantime melt the butter in a pan, add 1/2 tsp mustard seeds. When it starts popping add the ginger and fry for a minute.

Add the broccoli and toss well.

Season with salt and black pepper to your liking.

Enjoy!

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Chicken, broccoli cheese frittata with salad

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Ingredients

1 chicken breast, cut to strips

200 g broccoli cut to small florets (fresh or frozen)

2 tbsp shredded mozzarella

2 tbs shredded cheddar

3 tbsp soured cream

1 whole egg

salt, black pepper

Marinade

1 tsp sumac

1/2 lemon juice

1 tbsp olive oil

salt, black pepper

Salad

Baby spinach

Iceberg leaves ripped by hand

Radicchio leaves ripped by hand

Cherry tomatos, halved

3-4 tbsp vinaigrette

Method

Butter a heatproof dish. Mix the marinade and toss the chicken strips wit it. arrenge on the bottom of the dish and bake it in the oven at 200 C for 10 minutes.

In the meantime cut the broccoli florets into small pieces, mix the two cheese and the soured cream together. Season with salt and black pepper.

Mix the ingredients to the salad in a bowl, season with salt and mixt with the dressing.

After 10 minutes take the chicken from the oven, arrange the broccoli florets on the chicken and spread the cheese mixture over them. Put the dish back to the oven and bake until it turns red.

When it is ready let it cool to room temperature and arrange on the plate with the salad.

Enjoy!

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