Welcome to Tasty Tidbits, your go-to guide for making the most out of the fresh, local produce that you find at Alabama farmers markets, including broccoli! Brought to you by Live Well Alabama, each edition highlights a delicious fruit or vegetable, providing nutrition facts, simple storage and cooking tips, and new recipe ideas. Get ready to explore fresh flavors, boost your meals with nutritious ingredients, and enjoy the best of what Alabama’s farms have to offer.

Nutrition Nuggets

• Supports a strong immune system, eye health, and heart health.
• High in fiber, which aids digestion.

How to Store

• Keep away from ethylene-producing fruits like apples, apricots, and cantaloupes.
• Store in the refrigerator for 3 to 5 days.
• Freeze for 6 to 8 months.

How to Prepare

• Wash and dry.
• Cut the florets where they meet the stalk.
• The stalk is also edible, so be sure to use it, too!

How to Enjoy

• Roast, steam, or toss into a stir-fry.
• Eat raw with ranch or hummus.
• Add to salads, omelets, frittatas, or pasta dishes.

Did You Know? Raw broccoli contains almost 90% water.

Recipes 

Steamed Broccoli

Ingredients

• ¼ cup water 
• 1 tablespoon olive oil 
• 1 clove garlic, minced 
• Optional: ½ teaspoon crushed red pepper flakes, salt, pepper, or drizzle of lemon juice
• 1 head of broccoli, cut into medium florets 

Directions

• In a large saucepan, mix the water, olive oil, garlic, and optional ingredients. 
• Bring to a boil over high heat.
• Add broccoli. Steam for approximately 3 minutes. 
• Remove from heat.
• Allow broccoli to sit for several minutes.
• Gently toss to coat. Serve immediately. 

Roasted Broccoli

Ingredients

• 1 head of broccoli, cut into medium florets 
• 3 tablespoons oil 
• 3 cloves garlic, minced 
• ½ teaspoon salt 
• ¼ teaspoon pepper 

Directions

• Preheat the oven to 425 degrees F.
• Place a piece of foil on a baking sheet. 
• On the prepared baking sheet, toss the broccoli florets with oil, garlic, salt, and pepper. 
• Spread the broccoli in a single layer.
• Roast in oven approximately 14 to 18 minutes or until edges are golden and stems are tender.

Broccoli – Cheddar Frittata

Ingredients

• 1 ½ cups broccoli florets
• 1 small carrot, shredded or diced 
• ¼ cup water 
• 8 eggs 
• ¼ cup milk, low-fat 
• 2 teaspoons mustard 
• 1 teaspoon salt 
• 1/8 teaspoon pepper
• ¾ cup reduced-fat shredded cheddar cheese 
• 1 tablespoon green onion, chopped 
• Cooking oil spray

Directions

• Combine broccoli, carrots, and water in a skillet. Cook over medium heat until tender, approximately 10 minutes. 
• Beat eggs, milk, mustard, salt, and pepper in a bowl.
• Add broccoli, cheese, and green onion. Mix well. 
• Spray the skillet with cooking oil spray and pour in mixture.
• Heat egg mixture over medium until eggs are almost set, approximately 8 to 10 minutes. Remove from heat. 
• Cover and let stand until eggs are completely set, approximately 8 to 10 minutes. 

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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