Recipes

Green Valley Broccoli Sprouts guarantees a consistent level of sulforaphane GS, a natural compound found in broccoli and other cruciferous plants that supports the body's own antioxidant function.

Broccoli Sprouts can be easily incorporated into a variety of savory dishes.

Black Bean and Corn Soup

 

 

 1 large ear fresh corn or 1 cup frozen corn  1 large tomato
 1 small onion, diced  1 (16) ounce can black beans, rinsed and drained
 2 cloves garlic  2 1/2 cups vegetable broth
 juice of 1 fresh lime  3/4 teaspoon cumin
 1 1/4 cup BroccoSprouts, chopped  
 Garnish: Sour Cream (low fat) and Tortilla strings (recipe follows)  

 

Many ingredients of the Mexican kitchen are charred or dry roasted to bring out the essential flavor. This can be done over a grill and open flame or in a dry heavy skillet or grill pan. Knowing this technique, one can ad lib and use this cooking style with selected ingredients to create your own masterpiece.

A great soup can come together by grilling corn on the cob and then slicing the kernels. Dice some tomatoes and grill or dry roast until just a bit charred. Add some cooked black beans, chicken broth, garlic and lime until just your desired spiciness. Garnish with cilantro sprigs and the piece de resistance... crunchy tortilla strings.

Soup: In a large saucepan, add all of the ingredients up to and including the cumin. Bring to a boil over high heat and then simmer for 4 minutes. Stir in the BroccoSprouts®. Serve in bowls topped with sour cream and tortilla strings.

Crunchy Tortilla Strings: These crunchy airy strips add not only great texture to salads, soups, and salsa-topped dishes, they also become the conversation piece.
4 6-inch flour tortillas
Preheat the oven to 350 degrees.
Cut the tortilla into very thin strips about 1/4-inch thick. Place the strips on a sheet pan. Toss the strips to separate and curl somewhat. Bake for 10-15 minutes, tossing after 6 minutes until golden and crunchy.
Serves 4.

Veggie Omelet

 

 

 4-5 eggs  Splash of milk or water (approx. 1/4 cup)
 Assorted roasted vegetables, sliced, (Zucchini, mushroom, asparagus, tomato, etc.)  1/2 cup BroccoSprouts® broccoli sprouts
 Garnish: Fresh fruit  Salt and pepper to taste

To grill vegetables: Cut vegetables into 1/2-inch slices. Warm 1-3 teaspoons of olive oil to a low to medium temperature, then add vegetables and cook until tender or golden. If you want vegetables a little crispy, cook at a higher temperature.

Omelet: In a medium-sized bowl, beat eggs and milk with a fork until well blended. Add egg mixture to skillet. As eggs set, lift the set egg around the edges with a spatula so the uncooked egg can run underneath. When eggs are set but a little shiny, remove from heat. Add vegetables and sprouts to the center of the omelet, then fold omelet in half and slide onto plate. Garnish with fruit and serve.
Makes one omelet

Greek Stuffed Chicken

 

 

 Stuffing:  Chicken:
 1 1/2 Cups fresh spinach, wilted, coarsely chopped and squeezed very dry  4 6-oz. boneless, skinless chicken breasts
 1 1/2 Cup grated Kasseri or Parmesan cheese  2 tsp olive oil
 1 clove garlic, minced  1/3 Cup dry white wine or vermouth
 1/2 tsp nutmeg  1/4-cup BroccoSprouts®
 1 tsp oregano leaf  
 1 tsp grated lemon zest  Garnish: additional BroccoSprouts®

 

Stuffing:
In a medium bowl, mix stuffing ingredients together. Pat chicken breasts dry, and with a very sharp paring knife make a slit horizontally in the breast to make a pocket. Do not cut the breast in half. Fill the breast with stuffing and then pat down gently to flatten slightly for an even browning. Repeat for remaining chicken breasts.

In a large non-stick skillet, heat olive oil over medium-high heat. When hot, add breasts and sear to brown for 2 minutes per side. Pour in wine, cover with a lid, and reduce heat to medium low. Continue to cook for 8 more minutes, until cooked through but not dry. Sever immediately with pan juices and a fluff of BroccoSprouts®.

Serves 4.

Southwestern Wrap

 

 

 1/2 green bell pepper, seeded, halved, sliced  1/2 cup dried black beans
 1/2 red bell pepper, seeded, halved, chopped  1 teaspoon chopped garlic
 1 teaspoon chopped chipotle chile  2 large tortillas (any variety)
 1 cup BroccoSprouts®  salt and pepper to taste
 juice of one lime  
   
Cook, cool and drain the black beans. Add remaining ingredients. Scoop half the mixture in each wrap, roll and enjoy! Optional: Puree some of the beans and spread it on the tortilla. The wrap will stick together better.

Serves 2-4.

Paisano Rigatoni

 

 

 2 tablespoons olive oil  1 small onion, diced
 1/2 cup vegetable or chicken broth  2 cloves garlic, minced
 1 1/2 cups BroccoSprouts®, chopped  1 cup sliced zucchini
 1 (15) ounce chick peas, rinsed and drained  1 cup roasted jarred red bell peppers, drained and chopped
 1/2 cup chopped Kalamata olives  8 ounces cooked rigatoni, rinsed and drained
 freshly grated Asiago cheese for topping  

 

In a large Dutch oven or nonstick skillet, heat olive oil over medium high heat. When hot add onion and sauté for 5 minutes. Add remaining ingredients except cheese and cook while tossing until warm. Serve on plates and add Asaigo, as desired.

Serves 4.

Turkey Sandwich

 

 

 2 tablespoons olive oil  1 small onion, diced
 1/2 cup vegetable or chicken broth  2 cloves garlic, minced
 1 1/2 cups BroccoSprouts®, chopped  1 cup sliced zucchini
 1 (15) ounce chick peas, rinsed and drained  1 cup roasted jarred red bell peppers, drained and chopped
 1/2 cup chopped Kalamata olives  8 ounces cooked rigatoni, rinsed and drained
 freshly grated Asiago cheese for topping  

 

In a large Dutch oven or nonstick skillet, heat olive oil over medium high heat. When hot add onion and sauté for 5 minutes. Add remaining ingredients except cheese and cook while tossing until warm. Serve on plates and add Asaigo, as desired.

Serves 4.

Vegetable Pizza

 

 

 1 8-inch focaccia  1 green bell pepper, seeded and halved
 1 red bell pepper, seeded and halved  1 roasted tomato
 1 yellow bell pepper, seeded and halved  1/4 cup BroccoSprouts®

 

Cut vegetables into 1/2-inch slices. Place a few slices of each vegetable and 1/4-cup sprouts on top of each foaccia, and bake in oven as directed on focaccia packaging.

Serves 2.