Broccoli and Cauliflower Bake

Dear Readers,

Incorporating vegetables at most of your meals is key to maintain optimal nutrition. One of my favorite vegetables is broccoli because it packs a lot of great nutrition, low in calories, and tastes great. Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content--notice broccoli's dark green color as an indicator of its hearty carotene content. With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg. With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg. If you're a calorie counter, count broccoli in with only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped. For the picker eater, try baking broccoli with a little low fat cheese and breadcrumbs. Below is my recipe for broccoli and cauliflower bake.

Ingredients:

1 tbsp olive oil
3 garlic cloves (minced)
1/2 cup water
8 cups fresh broccoli and cauliflower florets (washed and dried)
1 cup shredded low fat mozzarella
2 tbsp fresh parsley (finely chopped)
1/2 cup Italian breadcrumbs
2 tbsp pecorino romano grated cheese
salt to taste

Directions:
1-Preheat the oven to 350 degrees.
2-In a pan add the olive oil and 2 garlic cloves (minced) on medium heat. Stir and add the broccoli, cauliflower, water, and pinch of salt. Place the lid on and cook for 10 minutes. Turn heat off.
3-Drain out any excess water and add the shredded cheese. Stir. Either place this mixture in an oven safe dish or if your pan is oven safe keep it in there. You can also portion control your mixture by adding them to small ramekins.
4- In another bowl add the bread crumbs, grated cheese, and rest of garlic, and fresh parsley. Stir.
5-Sprinkle the breadcrumb mixture over the broccoli and cauliflower. Lightly cover the vegetables do not dredge them with breadcrumbs. You may not use all of the breadcrumb mixture.
6-Place in the oven and cook uncovered for 30 minutes or until the cheese is bubbly and the top is golden. Enjoy!