salutary Recipes - An Easy Broccoli method You'll Love

Broccoli is vitamin-rich, high in fiber, low in fat (45 percent of which is protein) and virtually fat-free. It's also a great source of calcium, matching the calcium article of milk gram for gram. And if you're watching your weight, it's a great healthy snack that won't add inches to your waistline.

Never been a fan? This savory, easy-to-make salad might change your mind:

Healthy Broccoli Salad

Serves 4

Ingredients

• 1 bunch broccoli (cut into florets)
• 2 bunches green onions (diced)
• 1 cup non-fat mayonnaise (nonfat if desired)
• 2 tablespoons red wine vinegar
• 1 teaspoon sugar (or to taste)
• ¼ teaspoon each, salt and pepper
• 8 oz. Crumbled Feta cheese
• 12-15 black olives (cut in half)
• Bibb or romaine lettuce

Steps

1. Wash and prepare broccoli and green onions. Set aside.
2. Mix together mayonnaise, red wine vinegar, sugar, salt and pepper.
3. Pour over vegetables.
4. Add Feta cheese and olives.
5. Toss well and place in refrigerator for 2-4 hours.
6. Serve on lettuce leaves on chilled plates.

If you prefer your broccoli cooked, remember that when cooked it should be crisp and bright, and just tender enough that you can pierce the stalks with a sharp knife. Steaming and microwaving maintain more nutrients, but you also can cook it in boiling water. The florets tend to cook much faster than the stalks, but it's easy to avoid it being overcooked if you cut an X in the bottom of each stalk, or split the stalks about halfway up, before cooking. Someone else method is to cut off the florets, adding them to the cooking pot after the stalks have cooked for two or three minutes.

A Quick healthy Meal For Busy Days - Southwestern Beef Hash method

This Southwestern Beef Hash is a quick and healthy meal for busy days. It is a quick cooking compound of meat and potatoes. You can add any extra leftover vegetables that you might have on hand for a one-dish meal.

This recipe uses lean ground beef, but you can also use leftover roast beef or chicken that you might have on hand. Using leftovers reduces cooking times even more and helps control the food budget, an added advantage in the current economy.

Leftover baked, roasted, or boiled potatoes can be used instead of the Potatoes Obrien, but you may need to adjust the seasoning a little. You can even use leftover cooked rice or corn instead of the potatoes. This is a very versatile recipe that can help save you hours in the kitchen.

I like to add a little cheese on top at the very end. Serve with tortilla chips or warm soft tortillas and maybe a green salad.

Southwestern Beef Hash Recipe

1 lb Lean Ground Beef
1 small Onion, chopped
3 cups freezing Potatoes Obrien
salt and pepper to taste
1 cup Salsa, mild or medium
Sliced Green Onions, optional
Sliced Black Olives, optional

Brown the ground beef and onion in large skillet over medium heat until it is no
longer pink. Drain away as much grease as possible.

Stir in the Potatoes Obrien, salt, and pepper. Increase heat to medium-high and cook 5 minutes, stirring occasionally.

Stir in the salsa. Cook 8 to 10 minutes more until potatoes are lightly browned, stirring occasionally.

Garnish with green onions and black olives, if desired.