Looking for a new way to spice up your regular broccoli side dish? This recipe, packed with protein and fiber (thanks, beans!), comes together quickly and will satisfy your palate’s entire range of flavor.
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A little bit of citrus and a little bit of spice go a long way in this heart-healthy meal!
3 cups (packed) broccoli florets, rinsed, blanched and dried
15-ounce can Great Northern beans, drained, rinsed and dried
2 tablespoons extra virgin olive oil
1/2 teaspoon roasted jalapeno, skin and seeds removed, minced
1 teaspoon fresh garlic, minced
1 tablespoon fresh parsley, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons lemon juice
- Begin boiling a pot of water. Rinse a head of broccoli and cut into equal sized florets. Once
water is boiling, bring to a simmer and blanch the broccoli florets until al dente or slightly done and
still crisp, (approximately 2 to 3 minutes).
- Strain the broccoli from the pot, place onto sheet pan fitted with paper towels or clean cloth towels to absorb any excess moisture and set aside to cool.
- Drain and rinse 1 can of beans and set aside to dry. Using a skewer and a low flame, hold the
skewer of the jalapeno pepper over the flame, roasting each side until a blistered skin forms. Once
fully roasted, remove from the skewer and cover with plastic wrap for one minute. Uncover and with
a knife, gently peel and scrape away the blistered skin until no more remains. Remove the seeds from
the jalapeno and chop to a fine mince.
- In a medium-sized mixing bowl add in the olive oil, jalapeno, garlic, parsley, salt and pepper,
and begin whisking. Slowly pour the lemon juice into the mixture while whisking. Once an emulsion is
formed, add in about 1/3 of the beans and mash into the dressing to thicken.
- Add the broccoli and the rest of the beans and mix to coat evenly. Serve cold or at room temperature.
Nutrition information (per serving)
Makes 4 servings
Sodium: 300 mg
Sugar: 4 g
Cholesterol: 0 mg
Saturated fat: 1 g
Fiber: 7 g
Protein: 8 g
Carbohydrate: 20 g
— Developed by Jim Perko CEC, AAC.