Broccoli – My New Best “Diet” Buddy


     I’m having a new love affair with broccoli. I am eating broccoli slaw with different light dressings (See my Sesame Ginger Wrap Recipe), chosing frozen broccoli dishes with light sauces, and even discovered a new favorite broccoli side dishrecipe. What prompted my greater interest in broccoli? An article in “Discovery Health” and a picture on Pintrest.

     Yes, I am aware that the pic above is not of broccoli, but the picture did make me start to think about the importance of how I use my calories. Clearly I will feel more full if I am eating more healthy veggies for fewer calories and getting a proper mix of protein with that than I would if I am eating higher calorie, less dense foods. Then I began to think, what veggies make me feel the most satisfied? My first thought was Broccoli, so I researched broccoli.

     Then I found an article in Discovery Health that said, if you’re looking for the single best veggie for better health and weight loss look no further. Broccoli is a stand out winner. You can’t get a bigger dose of nutrients from any other food for fewer calories. It’s low-fat, low-calorie, and fills you up fast with the bulk of high fiber – half soluble and half insoluble helping you meet your bodies needs for both.

     “Broccoli is one of today’s miracle foods. This veggie is high in antioxidant vitamins beta-carotene, vitamin C, vitamin E and rich in folate. It also contains iron and potassium. Not only is broccoli the most nutritious vegetable available, it also helps you to lead a healthier, longer life,” says the experts at Discovery Health.

     When selecting broccoli choose stalks that are dark green to purplish in color and stay away from the yellow. Florets should be compact and even in color. Leaves should look fresh and not wilted. Stalks should be fat and woody.

     Steaming is the healthiest way to cook broccoli because many nutrients are lost in boiling. A little lemon juice, salt, pepper, garlic salt or onion powder can be used to flavor without upping calorie intake. Broccoli is also excellent raw in salads, slaws, or as a finger food. Try to avoid calorie laden sauces and dips, for obvious reasons.

     Tonight I tried a new broccoli recipe from Taste of Home and it was delsih. The name doesn’t tell you much “Broccoli Side Dish“. It has asian inspired flavor and is just 88 calories for 3/4 cup. Throw in some cashews ( 1 oz 156 calories) to add some protein and make it more filling for you if you aren’t serving meat. Hope you enjoy it as much as we did.

Asian Inspired Broccoli Side Dish


  • Prep/Total Time: 10 min.
  • Yield: 4 Servings

5 5 10


  • 5 cups fresh broccoli florets
  • 2 tablespoons butter, melted
  • 4 teaspoons soy sauce
  • 2 teaspoons brown sugar
  • 1/2 teaspoon minced garlic


  • Place broccoli in a large microwave-safe bowl. Combine the remaining ingredients; pour over broccoli. Cover and microwave on high for 3-4 minutes or until tender. Serve with a slotted spoon. Yield: 4 servings.

Editor’s Note: This recipe was tested in a 1,100-watt microwave.


Nutritional Facts 3/4 cup equals 88 calories, 6 g fat (4 g saturated fat), 15 mg cholesterol, 389 mg sodium, 7 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Looking for other low cal broccoli options? Check out these great products that we enjoy in the Johnson home.


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