A very simple dish again. Sebenarnya, memasak itu mudah, asalkan MAHU. A liltle bit modification will do no harm, InsyaAllah. Most importantly, HALAL.
The ingredient:
Olive oil
Broccoli
Onion
Garlic
Chicken - sliced thinly
Potato - if preferred
Chicken stock (I used chicken soup - therefore it has some taste of herbs)
Whip cream (I used fresh milk)
Salt and pepper to taste
Flour to thicken the soup
How to:
1. Saute chopped onion and garlic in a heated olive oil.
2. Add some minced chicken, followed by broccoli and potato. Fried till soft.
3. Add chicken stock and the whip cream.
4. Remove from the stove, and pour ingredients into a blender. Blend finely.
5. Pour the ingredients back onto the pan/ pot.
6. Heat it for a while, add salt and pepper to taste.
7. If required, thicken the soup with some flour that has been mixed with water (maybe ada proper term for this, but i'm not a professional chef, i do not know ....)
8. Ready to be served.
As a result, I managed to make everybody eat vege that night voluntarily. Cooking time approximately 30-45 minutes. I start the preparation right after solah Maghrib and we had it by 8pm.
NUTRITIONAL FACTS ABOUT BROCCOLI
http://www.livingwithrheumatoidarthritis.com/Broccoli.html
Broccoli contains twice the vitamin C of an orange. It has almost as much calcium as whole milk, and the calcium is better absorbed.
Broccoli contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties.
Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E.
It also has incredible antioxidant properties.
The phytonutrients, sulforaphane and the indoles, contained in broccoli have significant anti-cancer effects. Research has show this compound (indole-3-carbinol)helps deactivate a potent estrogen metabolite that promotes tumor growth, especially in estrogen-sensitive breast cells, while at the same time increasing the level of 2-hydroxyestrone, a form of estrogen that can be cancer-protective. Indole-3 carbinol has been shown also to suppress not only breast tumor cell growth, but also cancer cell metastasis (the movement of cancerous cells to other parts of the body.
Sulforaphane contained in broccoli may also offer special protection to those with colon cancer-susceptible genes.
Researchers estimate that broccoli sprouts contain 10-100 times the power of mature broccoli to boost enzymes that detoxify potential carcinogens! A healthy serving of broccoli sprouts in your salad or sandwich can offer some great health benefits.
Other ways broccoli helps our lives include, help for sun-samaged skin, significant reduction in heart disease risk, cataract prevention.
Broccoli can help boost the immune system, build stronger bones and is useful during pregnancy with 1 cup of brocolli offering 94 mcg of folic acid. Folic acid deficiency is the most common vitamin deficiency in the world.
All this adds up to, eat your broccoli, 3 or more serving a week.
Healthy is about what you eat!!!
Comments