Broccoli à la King Recipes

Broccoli à la King Recipes - How Foods Fight Cancer

MAKES 8 SERVINGS

In this recipe, broccoli and mushrooms are served in a creamy sauce with toasted almonds over
rice or pasta. Broccoli is loaded with sulforaphane, which has powerful anticancer activity.

1⁄3 cup millet
21⁄4 cups water
1⁄4 cup raw cashews
1⁄4 cup blanched almonds
1⁄3 cup vegetable broth or water
1 tablespoon soy sauce
1 onion, diced
4 cups sliced mushrooms (about 1 pound)
2 tablespoons dry sherry or vegetable broth
1⁄2 teaspoon dried thyme
1⁄4 teaspoon whole celery seeds
1⁄4 teaspoon ground black pepper
3 cups chopped broccoli florets
1⁄2 to 1 teaspoon salt
4 cups cooked whole wheat pasta or Brown Rice, kept hot


1. Combine the millet with 11⁄4 cups of the water in a saucepan and bring
to a boil. Lower the heat, cover, and cook, stirring occasionally, for
about 55 minutes, or until the millet is tender and all of the water
has been absorbed.

2. Transfer the cooked millet to a blender. Add the cashews and the
remaining cup of water. Process for 1 to 2 minutes, until completely
smooth. Set aside.

3. Preheat the oven to 350 degrees F.

4. Arrange the almonds in a single layer on a baking sheet and toast
them in the oven for about 12 minutes, until lightly browned and
fragrant. Cool. Coarsely chop the almonds by hand or in a food
processor. Set aside.

5. Combine the vegetable broth and soy sauce in a large skillet. Add the
onion and cook and stir over medium-high heat for about 5 minutes,
until the onion is soft. Reduce the heat to medium and add the mushrooms,
sherry, thyme, celery seeds, and pepper. Stir to mix. Cover
and cook for about 5 minutes, stirring occasionally, until the mushrooms
are tender. If needed, add 1 to 2 tablespoons of additional
sherry or vegetable broth to prevent sticking.

6. Stir in the millet mixture, broccoli, and almonds. Cover and cook
over medium-low heat for about 5 minutes, stirring occasionally,
until the broccoli is just tender. Season with salt to taste. Serve over
the hot pasta.

7. Stored in a covered container in the refrigerator, leftover Broccoli à
la King will keep for up to 3 days.


PER SERVING: 196 calories; 5.1 g fat; 0.7 g saturated fat; 23.5% calories from fat; 0 mg cholesterol;
8.1 g protein; 31.7 g carbohydrate; 2.2 g sugar; 5.1 g fiber; 306 mg sodium; 42 mg calcium;
2.3 mg iron; 14.6 mg vitamin C; 219 mcg beta-carotene; 1.8 mg vitamin E