Monday, April 18, 2005
1 large head fresh broccoli*
2 ounces sliced fresh mushrooms
1 medium red bell pepper cut into large pieces
1 tsp chopped garlic
1/2 tsp mushroom bouillon
3 Tbls flour
2 Tbls vegetable oil
3/4 C cold water
1/3 C each vegetarian: cheddar, mozzarella, Monterey jack, Romano cheese
sea salt, oregano, basil and parsley to taste
Cut broccoli florets and place in a steamer along with red bell pepper for 10 minutes.
Prepare a roux by heating vegetable oil in a skillet and adding flour, stir until a light brown past is formed. Add cold water and bouillon paste. Stir until the roux smoothes and thickens. Add the mushroom slices and remove from heat.
Place the steamed broccoli and pepper in an oven ready casserole, add the roux. Top with 4 cheeses, salt and herbs. Cook covered for 30 minutes at 350 degrees F.
*One half cup cooked broccoli contains the following nutrients as well as many other trace nutrients and phytochemicals.
Nutrition Facts (1/2 cup cooked fresh broccoli)
Dietary fiber 2.4 grams
Protein 2.3 grams
Carbohydrates 4.3 mg
Vitamin C 49 mg
Folic Acid 53.3 nanograms
Calcium 89 mg
Iron 0.9 mg
source: University of Illinois Extension Service