Thursday, July 1, 2010

Chilli Brocolli with roti

Broccoli has been around for more than 2000 years, The name "broccoli" comes for the Latin word brachium, which means "branch," or "arm." This vegetable is highly recognized for its anti-cancer nutrients. It is a cruciferous vegetable and member of the cabbage family which is helpful in preventing certain types of cancer.
It's a good source of Vitamin A, and vitamin C, potassium, folacin, iron and fiber. Broccoli has as much calcium ounce per ounce as milk and contains a few important phytochemicals: beta-carotene, indoles and isothiocyanates. Phytochemicals prevent carcinogens (cancer causing substances) from forming. They also stop carcinogens from getting to target cells and help boost enzymes that detoxify carcinogens.
So next time you sit down to eat and broccoli is on the menu. Remember it really is good for you!
The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled.

I have always wanted to try to cook in our style and serve for roti or rice. So I wanted to try make like a side dish for roti, as it is almost everyday we eat roti or rice, why a dish with broccoli shouldn't be part of the menu?

you need
2 cups broccoli florets
1/4 cup red bell pepper (small french cut)
1/4 cup green bell pepper (small french cut)
1/4 cup yellow bell pepper (small french cut)
1/2 cup red onion (small french cut)
3 green chillies (cut length wise)
1/3 cup Tomato (finely chopped)
2 tspn garlic chilli paste
1/2 tspn ginger
juice of half lemon
oil for fryying
Heat 2 tspn oil in a pan.  Stir fry the onion till golden brown, add the bell peppers and green chillies. On the other side, steam the broccoli florets to tender.
To the onion- pepper mixture add the garlic paste, chopped ginger and salt. Cook for 5-10 mins until bell pepper are partially cooked. Now add the tomatoes and cook till it form like nice gravy, add water if required.
Now add the broccoli to the gravy and cook in low steam for 3-5 mins or until broccoli mixes well with gravy.
Once done, turn off the flame and add juice of helf lemon. Mix well before serving.
Microwave 4 pieces of broccoli florets and top it before serving.

Eat florets as a nutritious snack. Try them with a low-fat dip, or include them in your favorite salad. Think about adding two vegetables to your dinner menu, and include broccoli or other vegetables several times a week :)

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