broccoli

Beef and Broccoli Stir Fry

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Ingredients

For the marinade

  • 1/3 cup low-sodium soy sauce
  • Juice of 1/2 lime
  • 1 tablespoon brown sugar
  • 1 tablespoon cornstarch

For the beef and broccoli

  1. 2 tablespoons vegetable oil
  2. 1 pound beef sirloin, cut into 2-inch strips
  3. 1 10-ounce bag of frozen broccoli
  4. ½ medium onion, chopped
  5. 3 cloves of garlic, minced
  6. Black pepper and seasonings to taste
  7. 2 tablespoons low-sodium soy sauce

Directions

  1. Wash hands with soap and warm water.
  2. In a medium bowl, whisk 1/3 cup soy sauce, lime juice, brown sugar, and cornstarch until combined.
  3. Add steak, season with salt and pepper, and toss until steak is coated. Cover and marinate for 20 minutes in the fridge.
  4. Heat 2 tablespoons of oil in a pan over medium-high heat.
  5. Discard the marinade.
  6. Add the beef to the pan and cook until brown.
  7. Add onion, garlic, pepper and any other seasonings you like and cook for 5 minutes.
  8. Add low-sodium soy sauce and cook until a sauce forms.
  9. Add the bag of frozen broccoli and cook until heated.
  10. Serve over rice or enjoy on its own!
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Oven Roasted Broccoli

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Ingredients

  • 1 (16-ounce) bag of frozen broccoli, thawed
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ cup grated Parmesan cheese
  • ½ lemon (or 1 Tablespoon lemon juice)

Directions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Pat broccoli dry with a paper towel
  3. In a bowl, mix the broccoli, olive oil, salt and pepper.
  4. Carefully spread the coated broccoli on to the sheet in a single layer. Roast for 15-18 minutes until the broccoli starts to brown.
  5. Remove from the oven. Sprinkle parmesan cheese over the broccoli and continue to roast for 1-2 minutes more.
  6. Squeeze half of one lemon over the broccoli and toss together.
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UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Fiesta Rice Salad

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fiesta rice salad

Makes 4 servings.

Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!

Ingredients

  • 1 cup brown rice, cooked
  • 1 carrot (shredded)
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped fine
  • 1 cup tomato, chopped
  • 1 bell pepper, sweet, any color
  • 1 can (15 oz.) kidney beans, drained and rinsed
  • 2 Tbsp cilantro, chopped fine
  • 2 Tbsp red wine vinegar
  • 1 Tbsp vegetable oil
  • Salt & pepper to taste

Directions

  1. Wash hands with soap and water for 20 seconds.
  2. Wash and chop vegetables and mix with cooked rice.
  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
  4. Add beans and toss well. Serve cold and enjoy!
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UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Spaghetti Squash with Chicken Broccoli

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Spaghetti Squash and a fork on a table

Serves: 6

Serving Size: 11/4 cups

Cost per Serving: $1.22

Ingredients

  • 2 medium spaghetti squash
  • 1 Tbsp. + 2 tsp. olive oil
  • 2 medium chicken breasts
  • 1 small yellow onion, diced
  • 2 cups frozen broccoli florets
  • 3 garlic cloves, minced
  • 1/4 cup low sodium chicken broth
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 cup low-fat plain yogurt
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. red pepper flakes (optional)

Directions

  1. Wash hands with warm water and soap.
  2. Preheat the oven to 425℉.
  3. Cut squash in half. Use a spoon to remove seeds. Add 1 tsp. oil and a pinch of salt and pepper to the cut side of squash. Lay squash cut side down on baking sheet and roast for 30 minutes. Remove from oven when squash is fork tender. Allow to cool. Once squash is cool, use a fork to scoop out the flesh and place in a large bowl. Reserve the hollowed-out squash "shells."
    • If you're finding the squash too difficult to cut, you can poke holes in the squash with a fork and then microwave it for about 5 minutes to soften.
  4. While squash is cooking, place 1 Tbsp. oil and chicken on baking sheet, toss chicken in oil and put on lower rack of oven while squash is baking. Bake 25 minutes or until chicken is cooked through. Remove from oven and allow to cool. Dice and set aside.
  5. In a frying pan, heat 1 tsp. oil over medium-high heat. Sauté onion, broccoli, and garlic for 3 minutes. Turn heat to low and add chicken broth, cheese, yogurt, salt, pepper, and red pepper flakes. Stir until cheese is melted. Remove from heat.
  6. Add squash and chicken to frying pan and mix all ingredients together.
  7. Divide mixture and add to hollowed-out squash "shells." Bake 15 minutes or until browned and bubbly.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.