Blanched and Butter Cooked Broccoli
|Fresh broccoli||1 Pound|
|Water||1⁄4 Cup (4 tbs)|
1 Wash broccoli and cut into flowerets, leaving 1 to 2 inches of stalk.
2 In a 1-quart casserole with lid, place the broccoli with stems toward outside of dish.
3 Add water and cover.
4 Microwave at 100% (HIGH) for 6 to 7 minutes or until starting to get tender.
5 Drain in a colander; rinse under running water.
6 Wrap and refrigerate.
7 At serving time, in clean casserole, melt butter or margarine at 100% (HIGH) for 45 seconds.
8 Add broccoli and stir to coat. Cover.
9 Microwave at 100% (HIGH) for 4 to 5 minutes or until tender and heated through; stir once.
10 Let stand, covered,for 2 minutes.
11 Serve hot.
Calories 65 Calories from Fat 30
% Daily Value*
Total Fat 3 g5.3%
Saturated Fat 2 g9.9%
Trans Fat 0 g
Cholesterol 8.1 mg2.7%
Sodium 37.8 mg1.6%
Total Carbohydrates 8 g2.5%
Dietary Fiber 2.9 g11.8%
Sugars 1.9 g
Protein 3 g6.5%
Vitamin A 16% Vitamin C 168.6%
Calcium 5.4% Iron 4.6%
*Based on a 2000 Calorie diet