Ingredient: broccoli florets

Chicken, Charred Tomato Broccoli Salad

How To Prepare
Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

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 Chicken, Charred Tomato Broccoli Salad
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Low Fat Fish Chowder

How To Prepare
Heat oil in a Dutch oven and gently sauté leeks until softened. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Stir-Fried Shrimp and Broccoli

How To Prepare
Thaw shrimp (if frozen), rinse and pat dry with paper towels.

Whisk potato flour, teriyaki, water, Splenda, and vinegar in a small dish and set aside

Heat oil in a wok or large skillet over high heat.

Add shrimp to hot oil and cook for 2 minutes. Remove with a slotted spoon and set aside in a bowl or plate.

Add ginger, garlic, green onions and broccoli to pan and stir for 2 minutes. If necessary add a little more oil; it won’t be absorbed.

Add teriyaki mixture to the pan, followed by the shrimp. Cook for 2-3 minutes. Cook for 1 more minute until shrimp are pink and broccoli is crisp but tender. Sprinkle crushed red pepper and stir.

Serve over hot rice.

Serves 4

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 Stir-Fried Shrimp and Broccoli
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Broccoli Chicken Dijon

How To Prepare
1) Mix chicken broth and marinade; set aside.
2) Cook broccoli & garlic in hot oil in large skillet on medium-high heat until crisp-tender.
3) Remove from skillet; cover to keep warm.
4)Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.
5) Add broth mixture; mix well.
6) Bring to boil.
7) Reduce heat to medium-low.
8) Stir in mustard until well blended.
9) Return broccoli mixture to skillet; mix lightly.
10) Cook until heated through, stirring occasionally.

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 Broccoli Chicken Dijon
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