Braised Broccoli, Orange & Parmesan


Makes 4-6 Servings

Nutritional information per serving:
Calories: 98
Protein: 6g
Fat: 4g
Saturated Fat: 1.5g
Monounsaturated Fat: 2.6g
Carbohydrate: 12g
Fiber: 1.6g
Sodium: 303.8mg

A True Food Kitchen restaurant exclusive! My children like broccoli, and because it is so healthy I am happy to give it to them on a regular basis. With my kids, simpler is usually better, but in this case, the sweet-and-sour effect of the orange and tomato juices combined with a sprinkle of fresh Parmesan makes them really love this dish. No vegetable suffers more from overcooking than broccoli, so watch it carefully! (True Food Kitchen chef, Michael Stebner)


1/4 cup freshly squeezed orange juice
1 14-ounce can San Marzano crushed tomatoes
1 head broccoli, cut into florets, stalks peeled
and sliced
1/4 teaspoon chopped oregano
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
1/4 cup Parmigiano-Reggiano shavings


  1. Combine the orange juice and tomatoes in a medium pot over medium-high heat.
  2. Bring to a boil and then add the broccoli. Add the oregano and pepper flakes.
  3. Cover and cook until tender yet still crisp and bright green, about 3 minutes.
  4. Remove the lid and season with the salt and pepper.
  5. Transfer to a serving dish. Drizzle with the olive oil, sprinkle on the Parmesan shavings, and serve.

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