Earthly Eating

Recent research shows that sulforaphane, a compound found in cruciferous vegetables, may help stop the growth of-and even destory-ovarian cancer cells. Here are three recipes to try while using this great veggie team player.

What to shop for:

• 4 bunches broccoli florets
• 1 small head of garlic
• 1/2 lb. small shrimp
• 1 oz. low-sodium lean cooked ham
• Cornstarch
• Canola oil
• 1 can (14.5 oz) low-sodium chicken broth
• 4 oz. rice-flour noodles (look for these in the ethnic foods sections of your supermarket)
• Rice wine vinegar
• Reduced-sodium soy sauce
• Oyster sauce (look for this in the ethnic foods section of your supermarket)
• Chile paste
• 1 small pkg. frozen peas
• Orange Juice
• 1% milk
• 2 oz. reduced-fat Monterey Jack cheese
• 1 dozen eggs

1.) Wok-Seared Broccoli:
Serves: 8
(61 calories, 4 g pro., 7 g carb, 3 g fiber, 3 g fat, 0.5 g sat. fat., 0 mg chol, 171 mg sodium)

1 1/2 tbs. canola oil
12 cups bite-size broccoli florets (about 4 med. bunches)
1/4 tsp. freshly ground black pepper
1 cup low-sodium chiken or vegetable broth
2 tbs. reduced-sodium soy sauce
1 tbs. orange juice

1. Heat wok or large skillet with cover over high heat. Add oil and swirl to coat pan.

2. Place broccoli in the pan and toss to coat with oil. Reduce heat to medium-high and sauté for 4 minutes, allowing broccoli to brown in spots. Season with pepper. Add broth to pan, cover and cook for 2 minutes longer, until crips-tender.

3. Add soy sauce and orange juice and toss broccoli 2 to 4 minutes until all liquid has evaporated and broccoli is tender. Chill leftover in airtight container up to 4 days.

2.)”Open-Faced” Broccoli and Jack Omelet
Serves: 4
(155 cal., 16 g pro., 5 g carb., 2 g fiber, 8.5 g fat. 3 g sat. fat, 169 mg. chol., 348 mg sodium)

3 large eggs
6 large egg whites
3 tbs. 1% milk
2 cup Wok-seared Broccoli
2 oz. reduced-fat Monterey Jack cheese, grated (1/2 cup lightly packed), divided

1. Preheat broiler to high and place rack in top setting (4″ to 5″ from heat). Whisk eggs, egg whites, and milk in medium bowl. Stir in broccoli and half of the cheese.

2. Place medium nonstick, broiler-safe skillet over medium-high heat. Pour egg mixture into hot pan. Pour egg mixture into hot pan. Reduce heat to medium and let omelet set 2 minutes. Carefully lift one side of the omelet with spatula and tilt pan toward that side. Repeat on other side. Continue tilting pan until center is almost set.

3. Sprinkle remianing cheese over omelet. Broil 2 to 3 minutes, until omelet is set and cheese is bubble and golden on top.

3.) Stir-Fried Rice Noodles with Shrimp
Serves: 4
(326 cal, 21 g pro, 37 g crab, 4 g fiber, 11 g fat, 1.5 g sat. fat, 143 mg chol., 517 mg sodium)

4 oz. rice-flour moodles, broken into 3″ pieces
1/2 cup low-sodium chicken or vegetable broth
2 tbs. water
1 tbs. oyster sauce
2 tsp. reduced-sodium soy sauce
2 tsp. rice wine vinegar
1 tsp. chile paste
1 tsp. cornstarch
1 1/2 tbs. canola oil, divided
1/2 lb. sma shrimp, peeled and deveined
2 cloves garlic, minced
1 large egg, lightly beaten
3 cups Wok-seared Broccoli
1 cup frozen peas
1 oz. low-sodium lean cooked ham, cut into 1/4′ cubes (1/3 cup)

1. Soak noodles in a bowl of hot water for 10 minutes. Drain and set aside (yield: 1 3/4 cups).

2. Whisk broth, water, oyster sauce, soy sauce, vinegar, chile paste, and cornstarch in a small bowl and set aside.

3. Heat 1/2 tbs. of the oil over high heat in a large wok or wide skillet. Add shrimp and garlic and stir-fry 1 to 2 minutes until the shrimp is just pimk. Turn onto a plate.

4. Pour remaining 1 tbs. oil into the pan and swirl to coat. Add noodles and cook 3 to 4 minutes, until softened. Push to one side of the pan and pour in egg. Let set 30 seconds and then chop coarsely with spatual. Stir in broccoli, peas, and ham and toss to combine. Add shrimp back to the pan, pour in broth mixture, and toss again to coat. Cook 3 minutes longer or until heated through.
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Earthly Eating Recipe:

Grilled Balsamic Chicken Salad
Serves: 4

3. Meanwhile, put salad greens, cheese, walnuts, and tomato in a large bowl. Slice the chicken and peppers into thin strips, and cut strips into 1″ pieces. Add them to the salad and toss throughly with reserved dressing, or less to taste.

Happy Eating!