Over the past 20 years, numerous studies have concluded that people who eat an abundance of broccoli lead healthier lives. All in all one broccoli spear contains about half the RDA for beta-carotene, more than twice the RDA for vitamin C, a healthy dose of potassium and a decent amount of calcium, folic acid and selenium. It also packs a wallop of fiber. This recipe from Dr. Sears’ “The Top 100 Zone Foods” is a delicious way to eat plenty of vegetables.
1 teaspoon olive oil
3 ounces boneless, skinless chicken breast, cut into strips
2 cups broccoli florets, washed
1 1/2 cups snow peas, washed
3/4 cup yellow onion, peeled and chopped
1 teaspoon fresh ginger grated
1/4 cup water
1/2 cup seedless grapes
In a wok or large nonstick pan, heat oil on medium high heat. Add chicken and sauté, turning frequently until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.