A tasty meal in 15 minutes max
Forget the pasta. It’s loaded with carbs, which wreak havoc with your blood sugar–and you probably know by now that sugar metabolism is linked to heart disease, diabetes and even cancer growth. Here, broccoli stands in for pasta and gives you cancer-fighting nutrients to boot.
•Broccoli– 1 head, stems cut on diagonal
•Olive oil– 2 T, for sautéing (Use regular, not extra virgin, which smokes too easily.)
•Onions– 2 medium (or more), cut into quarter moons
•Garlic–2 cloves, chopped
•Anchovies (optional)– 1/2 to 1 tin, packed in olive oil. Pat off oil, cut into pieces.
•Cherry tomatoes– 5 to 6, cut in half
•Capers– handful, to taste
•Kalamata olives–6 or more whole, without chemical preservatives. Cut in half.
•Tomato sauce–1/2 jar. Buy your favorite. Look for glass jar, without sugar.
• Steam broccoli in steamer with a pinch of salt and a little bit of water until bright green and crisp. Then quickly spray cold water over broccoli to stop the cooking process.
• In a large pan, saute onions in olive oil on low heat. (Don’t let the oil smoke. If it does, throw it out and start over.) Add garlic, sauté briefly, then add anchovies and olives. Add sauce and heat it up. Add capers and tomatoes. Cook slightly, until tomatoes start to wilt.
• Take sauce off heat. Pour over broccoli. As always, chew well.