Keeping with the summer theme, this week’s recipe is another kid friendly meal that is refreshing and packed with several key nutrients. This Sunshine Broccoli recipe is high in calcium from the broccoli and vitamin C from the oranges.
1 tablespoon olive oil
1 tablespoon ginger, minced
2 cloves garlic, minced
2 heads broccoli, cut into florets
¼ cup water
2 oranges, peeled, sectioned and seeded
1 tablespoon low sodium soy sauce
- In a large skillet, over medium-high heat, sauté ginger and garlic in olive oil until fragrant.
- Add broccoli and water. Cover skillet and cook until crisp-tender.
- Stir in orange sections and soy sauce. Cook until heated through.
NUTRITIONAL INFORMATION (per serving): CALORIES 174; FAT 4.6g; PROTEIN 9g; CARB 32g;FIBER 11g; CALCIUM 176mg; IRON 2mg; VITAMIN A (RE)193mcg; VITAMIN C 311mg; FOLATE 192mcg.
*Note: Most of these foods can also be bought with WIC benefits
Written by Victoria Luera, Lone Star Circle of Care Registered Dietitian.