Broccoli Scrumptious With Garlic, Olive Oil

If broccoli is sitting on the edge of your plate, push it to the center. Don’t treat it like an oversized parsley sprig, but a healthful part of your diet.

Indeed, if scientists were to package a nutrition pill, they’d do well to get their inspiration from this member of the cruciferous family (so named for the cross shape at the tip of the broccoli buds). A serving is rich in vitamins C, K and folate and is a good source of vitamin A, dietary fiber and calcium.

Recent research suggests that a diet high in green vegetables may reduce the risk of breast cancer. You’re not going to be swayed by studies, however, if you’re facing a limp, olive-green broccoli spear. So bring on the olive oil and garlic and turn broccoli into a delicious dish.

This recipe for broccoli and garlic with bow-tie pasta is great when you want a quick dinner. Start with a bag of broccoli florets. You’ll cut preparation time down and enjoy the sweetest, most tender part of the vegetable.

Now that you’re sold on broccoli (hopefully), turn your attention to fruits. Singles and twosomes often find it difficult to eat enough perishable fruit. It’s expensive if you buy one piece at a time, but goes to waste if you pick up a 5-pound bag.

The easiest solution may be to purchase cut-up fruit in the produce counter or salad bar. Choose enough for two days’ worth. First serve cut-up fruit layered with yogurt for an instant breakfast, then make a dessert out of the leftovers with a rich, heady custard sauce laced with Grand Marnier.

Broccoli, Blue Cheese and Garlic With Bow Ties

2 tablespoons olive oil

3 cups broccoli florets

1 large garlic clove, smashed

1 (2-ounce) can anchovy fillets, with oil, chopped

8 ounces bow-tie pasta (farfalle)

Salt

1/4 cup crumbled blue cheese

Freshly ground white pepper

Heat olive oil in large skillet. Add broccoli florets and saute over medium heat 10 minutes, stirring frequently. Add garlic and saute another 5 minutes. Add anchovies with oil and simmer mixture 5 minutes while mashing anchovies with back of spoon to form pulp.

Meanwhile, cook pasta in large pan of boiling salted water according to package directions until tender. Test after 8 to 10 minutes. Spoon 2 to 3 tablespoons pasta liquid into broccoli mixture. Drain pasta when done and add to broccoli. Toss well. Sprinkle with cheese and pepper to taste. Serve immediately.

Yield: 2 servings.

Nutrition information per serving: 425 calories, 21.61 grams fat (46 percent fat calories), 22 grams protein, 40 grams carbohydrate, 32 milligrams cholesterol, 1,098 milligrams sodium.

Fruit With Grand Marnier Custard Sauce

1 cup half-and-half

1/4 cup sugar

2 egg yolks or 1/4 cup liquid egg substitute

Dash salt

Grated rind of 1 orange

2 tablespoons Grand Marnier

2 cups sliced or diced fruit such as oranges, strawberries or bananas in any combination

2 tablespoons toasted grated coconut, optional (see note)

Heat together half-and-half and sugar in small, heavy-bottomed pan. When bubbles form, beat egg yolks together in bowl. Pour 1/4 cup half and half into egg yolks and beat. Pour yolk mixture back into pan and cook over low heat, stirring constantly, until sauce thickens to consistency of thin pancake batter, about 10 minutes. Remove from heat. Stir in salt, orange rind and Grand Marnier.

Place fruit in 2 heat-proof bowls. Top each serving with half the sauce and sprinkle with coconut, if using.

Yield: 2 servings.

Nutrition information per serving: 431 calories, 22.53 grams fat (47 percent fat calories), 8 grams protein, 54 grams carbohydrate, 256 milligrams cholesterol, 159 milligrams sodium.

Note: To toast coconut, sprinkle 2 tablespoons onto small nonstick skillet. Heat over low heat until coconut just begins to brown, about 1 minute. Remove immediately.