Broccoli
Broccoli is a vegetable very much like spinach. Often people will tend to overcook it, and they end up with a very shriveled up, soft and unpleasant tasting vegetable. When cooked properly, broccoli is a crisp and sweet healthy vegetable.
Nutrition
- Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content.
- Though a bit on the bitter side, broccoli leaves are edible and contain generous amounts of vitamin A.
- Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg.
- Broccoli offers 71.8 mg of calcium for a whole cup of cooked, as much calcium as 4 oz. of milk.
- One cup of cooked broccoli has as much vitamin C as an orange -- a cup of broccoli actually fulfills your daily vitamin C requirement
- Broccoli contains only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw.
- Across the nutrition scale, broccoli contains all the nutrients mentioned above in addition to vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc.
*The flavor of broccoli is similar to that of a cabbage but slightly milder.
*Broccoli is available all year round.
When purchasing broccoli, select ones where the stalks are tight and firm. The buds should be tightly closed and the leaves are crisp and very green. Also note that if the broccoli tends to have a very strong smell or if the leaves have a slightly yellow color, it can often suggest that it is old. Try and avoid broccoli where the buds are yellow in color.
With broccoli, it is best to store them in a plastic bag and then place them in the refrigerator. Do not rinse or wash the broccoli when storing. Of course, as with most vegetables, broccoli should be eaten as soon as possible to retain the freshness and nutrition.
To clean broccoli, simply rinse the broccoli with cold water but do not soak. Soaking the broccoli can cause it to lose some of its nutrients. Next trim the base of the stem. If you find the stem is quite tough, try removing the outer layer of the stem. Though most of the time, once the broccoli is cooked the stem is already tender.
See also:
Broccoli Food Facts
Belly Byte: Mann's Broccoli Cole Slaw
Recipe: Stir-fried Broccoli
1 tablespoon olive oil or cooking oil
1 clove of minced garlic
1 small onion, sliced
1 tablespoon oyster sauce
1 pound broccoli, washed and prepared
2 tablespoons water
Heat oil in saucepan or wok.
Add sliced onions to wok.
After a few minutes add the garlic.
Mix for about one minute.
Add broccoli, 2 tablespoons water and cover.
Cook over low to
medium heat for about three minutes or until desired crispness
and tenderness.
Add oyster sauce, mix well and serve.
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Recipe: Broccoli Garlic Sauce
1 large bunch fresh broccoli
2 to 4 large cloves garlic, crushed
1/3 cup extra virgin olive oil
1-1/4 teaspoon salt or to taste
1 tablespoon plus 2 teaspoons lemon juice
1 cup water
Trim off and discard bottom inch of broccoli stems and cut broccoli into large chunks.
Put them into a 4-quart saucepan with a steamer insert* and steam 4 to 5 minutes or until just tender. Transfer broccoli to the work bowl of a food processor.
Start with 1 or 2 cloves of garlic, add remaining ingredients to food processor, and process until pureed. Adjust seasonings for varied size of broccoli, and add more garlic to taste.
If desired, turn out into a 2-quart saucepan, and warm over medium heat for about 3 minutes to tame the garlic just a bit. This makes a very thick sauce that can be thinned with water if preferred. Adjust seasonings accordingly.
Makes 6 servings.
*If steamer insert is not available, put broccoli into a 4-quart saucepan with about 1/2-inch of water. Cover and bring to a boil. Turn heat to low and steam about 4 to 5 minutes.
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See also:
Sides and Slaws
Cream-that-Broccoli Soup
Broccoli with Teriyaki Sauce
Broccoli with Honey Mustard Sauce
Broccoli Cheese Soup
Broccoli and Green Beans
Herb Crumbed Broccoli
Broccoli Pasta Salad
Broccoli, Corn and Cheese Casserole
Broccoli Roll-Ups
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