Broccoli ? a good souroe of Vitamin 0
Fresh broccoli represents oh o t
the richest sources of vitamin C
Available to us in say vegetable. The
secret to Uste add nutritive value is
M course, preparation.
J Prepare fresh broccoli in an steam
basket and cook only until tender.
The vegetable should retain its'
bright green color and a slightly
crunchy texture.
Broccoli is delicious raw ? used as
a dipper or steamed, lightly salted
and driixles with butter and a dash of
lemon juice. The above are my
favorite, but we also enjoy the
vegetable cooked in a custard sauce
topped with lots of cheese.
Oh, perhaps you would enjoy
broccoli quiche, broccoli soup, or a
quick stir fried broccoli, remember
not to overcook for best results.
BROCCOLI A CHEESE CUSTABD
1 bunch fresh broccoli
3 eggs
2/3 c. milk
IVi e. grated sharp cheese
salt and pepper to taste
1/3 e. bread crumb*
Steam broccoli until partially done.
Combine eggs, milk, cheeae. salt and
pepper. Arrange broccoli in a
?hallow buttered baking dish. Pour
egg mixture over all. Top with bread
crumbs.
Set casserole in a pan with about 1"
of hot water. (Baking the casserole in
a pan of water, helps to set the
custard and to make it smoother.)
Bake at 350 degrees for 30 minutes or
until firm. Serves four.
BROCCOLI WITH SESAME SEEDS
IVi lbs. broccoli
IT.
ST. |
S cloves gaHf?? minced
S T. dry white wine
3 T. water
S T. toy sauce
Vfct. salt
V4 1. sugar
Remove florets from broccoli.
Chop the stalks into 1" slices. Heat
wok or electric skillet to 325 degrees.
Cook ssssms Mdi until touted.
Remove and set sstde.
Heat wok or skillet to ITS degrees
Pour to oil, add garlic and broccoli
stoma and stirfry for 4 to S minutes.
Reduce boat to US degrees. Stir to
florets, wine, voter, aoy sauce and
sugar. Cover and cook 1 to 4 mlnutos.
Remove to serving dish and top with
aesame seeds. Servos ?.
DIP FOR BROCCOLI
2 lb. fresh broccoli
1 c. sour cream
2 T. tomato paste
Ut. dried ba ail ?
2 1 minced drained capers
Ht-salt
Cook broccoli in 1" salted water for
ten minutes. Drain and cool. Com
bine other ingredients. Chill broccoli
and dip.
Members of the N.C. Wildlife
Resources Commission's
water safety team for District
one are: 1 to r, Kelly Dilday,
Terry Waterfield, Calvin
Barnes, Ron Maaon, and Ken
Craft. (Photo by Mike
Overton).