This is a 10 minute vegetable dish that is not the least bit boring. Adding different spices to your vegetables gives them a lift and gives you variety. Not only that but spices are superfoods and a little goes a long way both in flavor and in nutritional value. This is a great side dish for meat or fish and leftovers make a great lunch.
Garlic Curry Broccoli
bunch of broccoli washed and chopped, including stalks
2 cloves garlic, chopped
1/2 to 1 tbl curry powder, depending on taste
salt & pepper to taste
2 tbl olive oil
1/4 cup water
1. Chop garlic and add to saute pan with the oil on medium heat
2. When you begin to smell the garlic add the broccoli, toss to coat and add the curry powder and salt and pepper
3. Cook and stir for about two minutes, then add the water, increase heat to medium-high and cover the pan to steam
4. Let the vegetables steam for about 5 to 10 minutes, or until tender
Broccoli is one of the most nutrient-dense foods. It is especially high in vitamin C and a 1 cup serving provides the same amount of protein as rice yet contains only 1/3 of the calories. Like other members of the cabbage family, broccoli shows strong anticancer effects — especially in breast cancer. A compound in broccoli helps to increase the excretion of a form of estrogen linked to breast cancer. This compound, indole-3-carbinol, has been shown to stop the growth of both breast and prostate cancer cells in studies. It also helps the liver with the detoxification process and decreases the growth of human papillomavirus (HPV) which is a virus linked to cervical cancer. Broccoli is also a rich source of lutein which not only has anticancer effects as well, but may be helpful in preventing macular degeneration since lutein is a caroteniod that is concentrated in the retina.
Curry is a great spice powder, its main ingredient is turmeric , which actually works with the compounds found in vegetables of the cabbage family and increases their potency.