Broccoli is known as a superfood and we are not surprised; the health benefits of this delicious green vegetable are truly endless. To start with, it can help detox your liver, target breast cancer stem cells, reduce the risk of prostate cancer progression and prevent DNA damage and metastatic cancer spread.
The magic component responsible is thought to be sulforaphane which is found in other vegetables such as rocket, brussel spouts, cauliflower and kale. Sulforaphane may also help manage type 2 diabetes and autism.
However, there is one problem, the only way to reap the most from sulforaphane is to eat raw broccoli or chop the broccoli, wait 40 minutes and then cook it. This is because an enzyme in broccoli doesn’t activate the sulforaphane if it is cooked, so it is vital to leave it chopped and raw first. Alternatively the sulforaphane can also be activated by an enzyme in mustard powder so sprinkle mustard powder over cooked broccoli and reap the benefits.
After reading up about broccoli, we have never felt the urge more for broccoli than now! So with only 377 calories in this delicious serving please see below our favourite broccoli recipe:
Skinny Chicken Broccoli Stir Fry
Author: The Scrumptious Pumpkin
Total Time: 25 minutes (Prep: 10 minutes, Cook: 15 minutes)
4 servings
Difficulty: Easy
Ingredients
- 3 tablespoons sesame oil
- 2 organic grass-fed (or pastured) skinless, boneless chicken breasts, cubed
- 2 cloves garlic, minced
- 3 small carrots, thinly sliced
- 15 ounces frozen chopped broccoli florets, thawed
- 8 ounces sliced water chestnuts, drained and thoroughly rinsed
- ½ cup dry white wine
- 2 tablespoons organic honey
- 2 teaspoons sesame seeds
- 2 teaspoons ground ginger
- 3 tablespoons USDA certified organic soy sauce
- ½ teaspoon organic corn starch (optional)
- 3 tablespoons scallions, chopped (optional)
Instructions
- Heat ½ tablespoon sesame oil in a wok or large sauté pan over medium heat. Add the cubed chicken and cook until lightly browned and cooked through, about 5-7 minutes. Transfer chicken to a bowl, cover, and set aside.
- Add 2½ tablespoons sesame oil to the pan, along with the garlic and carrots. Cook until carrots begin to soften, about 3-4 minutes. Add the thawed broccoli florets and drained water chestnuts, along with the white wine. Stir and cook until wine reduces by about half, about 3-4 minutes.
- Add honey, sesame seeds, ground ginger, and soy sauce. Add the cooked chicken back in, and stir until well combined. If desired, add corn starch to thicken sauce (optional). Serve stir-fry over brown rice or quinoa. Top with fresh, chopped scallions (optional).
Remember, keeping a healthy balanced diet is key to weight loss as well as to your general health. To read more on our portion size tips, click here. To read more about this recipe, please click here.