Raw or cooked, broccoli is a nutrient-rich vegetable packed with vitamins, minerals, and fibre.
Steaming or roasting tends to preserve the most nutrients and flavour, but raw broccoli is also a great option when paired with dips or in salads.
Cooking broccoli can soften the tough fibres making it easier to chew and digest. Nutrient-rich and low in fat, broccoli can be a healthy, low-calorie snack.
When purchasing broccoli, choose bright green broccoli with crisp, dark green leaves and tightly closed buds. Store in refrigerator and wash only when you plan to use it.
Create your own stir-fry sauce or use a store bought one as shown in this simple and easy to prepare salmon and broccoli rice bowl recipe below.
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 2
Ingredients:
- 2 fillets of Salmon (4 oz. each)
- ¼ tsp. pepper
- ½ tsp. salt
- 1 tbsp. olive oil
- 2 tsp. black sesame seeds
- 1 crown of broccoli sliced
- ½ cup store-bought stir-fry sauce
- ½ tsp. crushed garlic
- ½ tsp. crushed ginger
- 1 tbsp. sesame seed oil
- 2 cups cooked white, brown, or black rice
- ½ avocado sliced
Directions:
- Preheat oven to 400 degrees Fahrenheit.
- Place salmon fillets on a foil lined baking sheet. Drizzle the olive oil on the fillets, sprinkle the salt and pepper, and then bake on the middle rack of the oven for 18 minutes or until salmon is cooked through. Remove salmon from oven, sprinkle with black sesame seeds, and cut into small chunks.
- Heat 1 tbsp. of sesame seed oil in a skillet, add the broccoli florets, and sauté on medium heat for 3 to 4 minutes.
- Next add the garlic, ginger, and stir-fry sauce and continue to sauté until broccoli is tender.
- To serve, divide the rice into two bowls and top with salmon pieces, broccoli, sliced avocado, and lemon wedges. Spoon additional stir-fry sauce on the broccoli if desired.
Bon Appétit!
