SPICY BROCCOLI FLORETS & SWEET POTATO CHUNKS WITH GREEN ONIONS & CAYENNE IN CHICKEN BONE BROTH

For 4:

–sweet potato (5” by 3”, fresh)

–broccoli (2 heads, florets only, fresh)

–green onions (fresh, 3 stalks, chopped)

–cayenne pepper (one-half teaspoon)

–chicken bone broth (organic, one-quarter cup)

–salt and pepper

–olive oil

1 – Scrub the sweet potato, and pierce all around with a fork.  Microwave for 5 minutes on high; then turn over and microwave for 5 minutes.  Let cool about 5 minutes.

2 – Cut off broccoli florets.  Chop green onion.

3 – Remove sweet potato pulp from the jacket, getting chunks in bite-sized pieces. 

4 – Place broccoli in a covered baking dish.  Add chicken bone broth.  Place sweet potato chunks all around the broccoli.  Place green onions on top.  Season with cayenne pepper.  Finish with a few drops of olive oil.

5 – Microwave on high for 5 minutes.

6 – Serve the broccoli dish hot, with chicken or seafood.

–recipe adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

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MEDITERRANEAN VEGETABLE MEDLEY BASIL WITH GREEN BEANS – ZUCCHINI – FRESH TOMATO – GREEN ONIONS – RED POTATOES

For 4:

–basil (1 tablespoon, divided, dried, bottled)

–green beans (frozen, 1 cup, loosely packed)

–zucchini (1, sliced on the diagonal)

–tomato (medium, fresh, chopped)

–green onions (3 stalks, chopped, fresh)

–red potatoes (2, medium, cut into bite-sized pieces)

–salt and pepper

–extra virgin olive oil

1 – Place the bite-sized potatoes in a covered baking dish with one-half cup water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

2 – While the potatoes are cooking, slice the zucchini, and chop the tomato and green onions.  When potatoes have cooked for 5 minutes, place green beans on top, following by zucchini, tomato, and green onions (in this order).  Sprinkle the basil on top of the vegetables.  Season with salt, pepper, and olive oil.

3 – Microwave the vegetables for 9 minutes on high.

4 – Serve the vegetables hot, with chicken or seafood.

–vegetable medley adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.