I have to think of creative ways of getting my family to eat broccoli. This is not a vegetable we grew up with, but like the rest of its mates in the cruciferous family, it can be extremely versatile. Of late, I have been throwing in a small handful of broccoli florets into our morning green juice, and it hasn’t made any difference (trust me, I’d hear from my spouse if it did!) to the texture or the taste of the smoothie. Dare I say, it may have even caused a lull in the “too many veggies so early in the morning” call that I receive from our upstairs study.

This is a recipe that brings out the full flavor of this wonderful flower-like vegetable. You will find organic crushed corn in ethnic grocery stores or online. It could be called “crushed corn” or “coarse cornmeal” or “coarse ground cornmeal”. We try not to eat corn too often, but it does offer a variety to the quinoa, brown rice, amaranth, millet repertoire that we often rely on. The sun-dried tomatoes and the broth bring out the rich fullness of this recipe. Give it a try.

Why is this Healthy?

Broccoli is touted as the cancer preventative, cholesterol reducing, heart-health building, oxidative stress reducing vegetable. And there is no disputing how juicy and crunchy it tastes. Eat up the goodness!

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Broccoli-Corn Stir Fry

A quick meal that is both healthy and tasty.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 People
Calories 140kcal

Ingredients

  • 1 Cup Broccoli Florets Fresh or Frozen
  • 1/2 Cup Crushed Corn Organic
  • 10 Pieces Sun-Dried Tomatoes
  • 1/4 Cup Onion Chopped
  • 4 Cloves Garlic Minced
  • 1 Cup Vegetable Broth Organic, Low Sodium
  • 1/8 Teaspoon Himalayan Pink Salt Or To Taste
  • 2 Teaspoon Olive Oil Extra Virgin
  • 2 Teaspoon Sunflower Seeds Raw, Sprouted
  • 1/2 Teaspoon Red Chili Pepper Flakes

Instructions

  • Rinse the corn in abundant water to get rid of stray peels and excess starch. Soak in filtered water for about 2 hours. Drain. In a pan, cook crushed corn in vegetable broth on medium flame until the liquid evaporates and corn is cooked. Stir a few times. Fluff with a fork (it should be "al dente").
  • Meanwhile, heat olive oil on medium flame, add crushed garlic and sun-dried tomato, saute for 30 seconds, add onions and saute until translucent. Add broccoli florets and salt. Saute on medium flame until florets turn bright green.
  • Scoop half the cooked corn into plate. Top with half the stir-fry vegetables. Add red chili pepper flakes and sunflower seeds as garnish. Repeat on the other plate (recipe serves 2). Serve hot.

Notes

*Use organic ingredients wherever possible

Nutrition

Calories: 140kcal | Carbohydrates: 18g | Protein: 5g | Fat: 7g | Sodium: 205mg | Potassium: 628mg | Fiber: 3g | Sugar: 7g | Vitamin A: 350IU | Vitamin C: 58.6mg | Calcium: 50mg | Iron: 1.6mg

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