Serves 4–6 / A member of the cruciferous vegetable family, broccoli is loaded with phytochemicals found to prevent cancer—also true for limonene, a compound in citrus peel. Prep tip: Make fresh breadcrumbs by processing a slice of whole-wheat bread (the heel works great) in a food processor.

1 pound broccoli florets
5 teaspoons olive oil, divided
2 teaspoons minced garlic
1/2 cup fresh whole-wheat breadcrumbs
2 teaspoons lemon zest
2 tablespoons minced fresh parsley
1 tablespoon grated Parmesan cheese
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon sea salt

1. Steam broccoli for 4–6 minutes, until barely tender. Remove from heat.

2. Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add garlic, then breadcrumbs, stirring and cooking constantly until crumbs turn a few shades darker, about 3 minutes. Pour mixture into a small bowl. Stir in lemon zest, parsley, cheese, and red pepper flakes.

3. Wipe skillet, then add remaining 2 teaspoons oil. Add broccoli. Sprinkle with salt. Sauté over medium-high heat until heated through and any excess water has evaporated. Arrange on a serving platter. Sprinkle with breadcrumb mixture and serve.

PER SERVING: 151 cal, 40% fat cal, 7g fat, 1g sat fat, 1mg chol, 6g protein, 18g carb, 4g fiber, 299mg sodium