Broccoli healthy recipes. What to cook with broccoli

Broccoli belongs to the cruciferous family, which includes all cabbages: green, red, cauliflower, Brussels sprouts, as well as turnips, watercress and radishes. With a huge amount vitamins, minerals and dietary fiber fresh broccoli extremely useful in cooking.

Broccoli contains almost 90% water. Her the energy value- only about 35 calories per 100 g, which is about the same as fennel or asparagus. This vegetable is very low in carbohydrates, and the protein level reaches almost 3 g per 100 g.

It is a rich source of vitamin C, vitamin K and vitamin B9 (folic acid). At an equal weight, broccoli contains twice as much vitamin C as an orange. There are also other B vitamins, vitamin E, and provitamin A.

Water contained in the vegetable is rich in minerals:

• potassium;
• calcium;
• phosphorus;
• magnesium.

Attention! Broccoli is one of the most calcium-rich vegetables! More calcium is found only in leafy vegetables.

It also has many trace elements:

• iron;
• zinc;
• manganese;
• copper;
• nickel;
• fluorine;
• cobalt;
• selenium.

Dietary fiber is present in large quantities, and consists mainly of insoluble fiber, as well as soluble fibers - pectins, which, when cooked, give the vegetable a soft texture.

How long to cook fresh broccoli

Fresh broccoli is quick and easy to prepare. However, it is better to limit time cooking to keep the vegetable crispy. It depends on the cooking method:

• 5 minutes for a couple, to maintain a light crunch;
• 7 - 10 minutes in boiling salted water for a soft texture;
• 6 - 8 minutes in the microwave.

Tip from the chef:"Dip a boiled vegetable for a short time in ice water so that it retains its beautiful green color."

How to cook fresh broccoli (in water)

IN saucepan add water, salt and bring to a boil. Meanwhile, rinse the cabbage and pat dry on a clean towel. Divide into inflorescences, and place these bouquets in boiling water. Depending on the size, cook from 7 to 10 minutes after boiling before straining. Dip the florets in a large salad bowl filled with water and ice to cool and keep the green color.

How to cook fresh broccoli tasty and healthy (steamed)

Cooking in a double boiler will help preserve the nutritional properties of broccoli. Start by rinsing the cabbage under clean water. Dry on a clean cloth or paper towel. Then cut into small bouquets. Place them in the steamer basket. Fill the water compartment with steam and boil. It only takes 5 minutes to vegetable remained slightly crispy. If you want a softer texture, leave to steam for another 2 minutes. After cooking, dip the florets into a cup of ice water.

Poll: How do you cook fresh broccoli?

Fresh Broccoli Recipes

Brooklyn salad with broccoli

Ingredients:

• chicken fillet - 1 pc.;
• broccoli - 300 g;
• marinated champignons - 100 g;
• canned gherkins - 100 g;
• marinated corn cobs - 100 g

For sauce:

• sour cream - 2 tbsp. l.;
• mayonnaise - 1 tbsp. l.;
• garlic - 1 clove;
• salt pepper.

boiled chicken fillet cut into pieces, add poached broccoli, and mix with sliced ​​mushrooms, gherkins and corn cobs. Pour in the sauce.

Salad with broccoli and tomatoes

Ingredients:

• a large head of broccoli;
• red onion, thinly sliced ​​- 1 head;
• red or orange pepper, chopped - 1 pc.;
• cherry tomatoes (cut in half, to taste) - 1 cup (250 g).

For sauce:

• olive oil - 3 tablespoons;
• lemon juice - 2 tablespoons;
• garlic - 1 clove;
• dried oregano - 1 tsp;
• salt and freshly ground pepper

Whisk together oil, lemon juice, garlic, oregano, salt and pepper.

Separate the cabbage florets, clean the stems and chop finely. Cook in boiling water for 2-3 minutes. Add onion and peppercorns. Simmer until the broccoli is soft but crispy, about 1 minute.

Drain the vegetables and place in a large bowl. Add tomatoes, top with sauce. Serve hot or at room temperature.

Broccoli Salad with Egg and Tomatoes

• 2 heads of broccoli;
• 4 eggs;
• 2 tomatoes;
• 1 clove of garlic;
• 3 art. l. olive oil;
• 1 st. l. vinegar;
• salt and pepper.

Cook broccoli in water or steam, boil eggs. Put the cabbage florets on a dish, add the chopped eggs and tomatoes. Drizzle with olive oil, garlic and vinegar sauce.

Nutritious broccoli smoothie

For this fresh and light smoothie, blend 4 peeled and sliced ​​carrots, 4 heads of fresh broccoli and 1 green apple in a blender. Pour into a glass, add mint leaves.

Answers on questions

Because broccoli is not very familiar product for Russian cuisine, during its storage and use, many questions arise. Here are the answers to some of them.

Can you eat raw broccoli?

This will surprise you, but it is best eaten raw or lightly steamed. This minimal preparation may be unusual (and will take a little longer to digest), but it will maximize the preservation of vitamins C and B, as well as minerals.

The broccoli turned yellow. Is it possible to eat?

The first thing that indicates that broccoli has begun to spoil is the color of the cabbage. A fresh vegetable is usually dark green in color. If you see that the inflorescences have begun to turn yellow, the vegetable is no longer suitable for consumption.

Broccoli stalk. Is it possible to eat?

Despite the fact that the broccoli stalk has a coarser structure than the tender inflorescences, it contains no less nutrients. Therefore, it can be used separately. For example, in soups or vegetable stews, by increasing the cooking time, or in salads, finely chopped or grated.

How to store broccoli?

Broccoli is best eaten while fresh. To store a vegetable for several months, it needs freeze. This way you will retain the maximum nutritional value. product.

color cabbage And broccoli : tasty And healthy

In the summer, I want to eat something that is satisfying, tasty and at the same time does not gain excess weight. Holidays are coming soon, the sea and on the beach should look accordingly)))

It is known that green vegetables contain the least amount of carbohydrates, so I decided to put mine on this diet for at least a week. The result pleased me with uneaten kilograms, therefore I will repeat again. But it was not without a gym!

When I'm going to make a recipe for a dish, I always take into account the cooking time of the ingredients and their compatibility for my taste. In this case, the ingredients are prepared very quickly.

In this dish, I have such a combination - raw onions, steamed cauliflower and broccoli, sautéed bean pods, boiled peas in water. Everything is prepared very quickly, in a matter of minutes.

Ingredients

• cauliflower
• broccoli
• freshly frozen green peas
• bean pods
• medium sized red onion
• vegetable oil for sauteing and + for dressing
• salt, ground black pepper
• 1 tsp white vinegar

Training products

I divide the cabbage into inflorescences.

I cut long string beans with kitchen scissors into bars 5-7 cm, cutting off the tips.

I cut the onion into half rings.

Cooking
I fry the pods in vegetable oil until tender, 7-10 minutes.

I steam broccoli and cauliflower for 5-7 minutes.

I remove the colander from the pan and put the frozen green peas into boiling water for a couple of minutes, bring it to readiness.

I put all the ingredients in a large bowl.

Salt and pepper the cooled vegetables, add vegetable oil, vinegar.

I carefully mix everything.

I recently came across an article on how to properly cook cauliflower. According to the author, it is cooked for 20 minutes. I then thought that probably different varieties of cauliflower grow in different parts of the earth, and, accordingly, it has different cooking times. I have cauliflower and broccoli boiled for several minutes, otherwise the color of broccoli, an overcooked product, becomes a completely unappetizing dirty green color.

I wonder how long you cook broccoli and cauliflower without a thick stem?

Some advise immediately after cooking to lower the inflorescences in ice water.

I always have a question: why - to harden the poor cabbage flowers? From a sharp change in t °, many useful substances are destroyed ...

I have cabbage and broccoli without a thick stem cooked for about 5 minutes.

Perfectly matched the size of the colander and pan. Between their bottoms there is a gap of about 3 cm, enough for the recipe I conceived. I pour one cup of water. This turned out to be an impromptu express steamer.

remembered joke from life. walking how– then on city, for a long time, yet in past century, me stop And ask:
– In and say, How many now time?
– Three hours days.
– BUT in and not think, at me Houses gilding clock eat!

Well, it’s the same here: of course, don’t think, I also have real mantyshnitsy :)))

When I disassemble the cabbage into inflorescences, I cut the stems so that they are flat and thus the cooking time for “tops and roots” is evened out.

Be sure to cover the pot while steaming! Sorry, I did not have time to take the correct photo with the lid.

New Zealand peas never let you down!

It's strange, but for some reason, fresh Chinese peas are cooked for a very long time, and they never become soft ... it's not clear ... maybe they have fodder peas, as we used to have corn that was cooked for hours, remember?

Everything is ready to mix, combine into a wonderful flavor bouquet! At the last minute, I decided to chop 2 cloves of garlic. Pour oil to taste (a couple of tablespoons), sprinkle with vinegar, mix.

Conclusion

The calorie content of broccoli per 100 g is 34 kcal. At the same time, it is rich in proteins, 100 g of the product contains 2.82 g of proteins and 0.37 g of fats. And also 180 mg of calcium is present in 100 g of boiled cabbage. Choline and methionine, which are part of broccoli, remove cholesterol from the body, preventing it from accumulating. Cabbage also stimulates the secretion of bile, normalizing the functioning of the liver and gallbladder.

The perfect weight loss product!

According to scientists, all varieties of cabbage are struggling with oncology - white cabbage, broccoli, cauliflower, Brussels sprouts, Korean (napa cabbage) and others ...

We must remember this and use them more often in our menu for prevention.

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A popular product, this cabbage is served in almost all restaurants and cafes, sold in every supermarket, both fresh and frozen, and many housewives have already appreciated this product. What is the reason for the mass recognition of this particular type of cauliflower? Maybe it's the composition. Broccoli is saturated nutrients, it contains fiber, potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, sulfur, as well as vitamins C, PP, E, K, and group B. But all this wealth would probably be ignored if it would not be great taste, unusual aroma and tenderness, thanks to which broccoli becomes an excellent side dish for meat and fish dishes.

The nutrients included in the composition make this cabbage almost a magical product. By including broccoli in your diet, you will rid the body of excess water and salt, improve the condition of bone tissue, improve the functioning of the endocrine and nervous systems, and even prevent cellulite and slow down aging! But let's get back to taste. Not all broccoli tastes the same, so you need to know how to choose it, how to save it, and how to cook it later.

Looking into the vegetable section of any supermarket, you will surely see that broccoli is sold fresh and frozen. The difference between them is significant. If you decide to buy broccoli in reserve, then you can take a frozen product, but the content of nutrients in it will be lower, and you will also lose the opportunity to verify the quality of the product, smell it and make sure it is attractive. appearance. When choosing fresh broccoli, you need to pay attention to the size of the florets and give preference to cabbage with small florets, fresh in appearance, smelling of fresh herbs, elastic to the touch and with a bright color. Fresh broccoli can be stored in the refrigerator for several days, but it's best to use it immediately after purchase.

Rinse the broccoli under running water before you start cooking. cold water and separate the inflorescences. Now you can put the cabbage on a plate and serve it to the table, so it will retain all useful substances. Also, broccoli can be boiled, steamed or fried, in which case some of the vitamins will be lost, but by adding seasonings and spices you can get different tastes. Various dishes are prepared from broccoli cabbage, these are salads and side dishes, sauces are made, added to soups, pies and omelettes and used as a snack.

We suggest you try to cook some simple and delicious dishes from broccoli. We hope that these broccoli recipes will take their rightful place in your piggy bank.

Ingredients:
500 gr broccoli,
2 oranges
100 gr white grapes,
½ lemon
200 gr natural yogurt without additives,
1 tbsp soft mustard,
pepper,
salt.

Cooking:
Separate the broccoli florets from the stems, wash and cut the stalks, then put them in salted boiling water for 2-3 minutes, add the florets and cook for another 2 minutes. Peel the oranges, divide into slices and peel each slice from the film. Squeeze the juice from half a lemon, mix it with mustard and yogurt. Cut the grapes in half and remove the seeds. Mix broccoli, orange and grape slices, season the salad with the resulting dressing.

Ingredients:
300 gr broccoli,
100 gr apples,
1 lemon
50 gr green dill,
olive oil,
salt.

Cooking:
Rinse the broccoli under cold running water, separate the florets and dip them in boiling salted water for 3 minutes. Finely chop the dill, peel the apples, and cut into thin slices. Wash the lemon thoroughly and cut into very thin circles with the peel. Mix all the ingredients and dress the salad with olive oil.

Breakfast is the most important meal of the day, but some people choose not to eat breakfast, citing lack of time. We offer two easy but hearty broccoli dishes that can be served for breakfast, and which will not take much time to cook - broccoli in a cheese omelet and broccoli in batter with green garlic.

Ingredients:
750 gr broccoli,
4 eggs,
250 gr sour cream,
100 gr cheese
3-4 tablespoons of ground crackers,
butter.

Cooking:
Rinse the broccoli in cold water, separate the florets and boil them for about 7 minutes in salted water. Then drain the water and transfer the broccoli to a mold greased with butter. Beat eggs, add sour cream and beat again. Grate the cheese on a fine grater and mix it with eggs and sour cream. Put the sour cream mass on the broccoli, pour the ground crackers on top in an even layer. Put the form in the oven, preheated to 150 ° C, then add heat to 200 ° C and leave the omelette for 20 minutes.

Broccoli in batter with green garlic

Ingredients:
500 gr broccoli,
2 eggs,
1 tbsp flour,
50 ml cream
green garlic,
vegetable oil,
salt.

Cooking:
Beat the eggs, add cream, flour and salt to them, mix well. Rinse the broccoli under cold running water and separate the florets. Dip broccoli florets in batter and fry in hot vegetable oil. Finely chop the garlic cloves and sprinkle over the cooked dish.

Meat and seafood lovers can be offered tiger prawns with broccoli and casserole with minced meat and broccoli. Both of these dishes boast excellent flavor and instant disappearance from the plates. In addition, they are useful, quickly prepared and are unlikely to somehow affect your figure.

Tiger prawns with broccoli

Ingredients:
4 pcs potatoes,
200 gr broccoli,
200 gr tiger prawns,
120-130 ml cream,
2 tbsp curry,
50 gr butter,
salt,
pepper.

Cooking:
Peel and cut potatoes into cubes, fry in butter until golden brown. Rinse the broccoli under cold water, separate the florets and soak them in hot water for 3-4 minutes, then transfer to the pan with the potatoes. Sprinkle potatoes and curry broccoli and top with cream. In a separate pan in butter, fry the shrimp and put them to the vegetables, season with salt and pepper and simmer for another 2-3 minutes for small fire under a closed lid.

Ingredients:
500 gr potatoes,
300 gr broccoli,
300 gr minced meat,
100 ml milk
2 eggs,
150 gr hard cheese,
vegetable oil.

Cooking:
Peel potatoes, cut into medium-sized pieces. Make small balls from minced meat and fry them in vegetable oil. Place potatoes, broccoli florets and meatballs in a baking dish, sprinkle with grated cheese. Beat eggs with milk, salt and pour vegetables and meat balls. Place the mold in the oven preheated to 180°C for 30 minutes.

Such a bright vegetable as broccoli, in addition to its excellent taste, will also give you a great mood, reminiscent of summer with its rich color. So, it's time to cook really summer, bright and tender dishes. For example, from broccoli you can cook the most delicate soufflé, fragrant cream soup, or simply serve it with a delicious cheese sauce.

Ingredients:
800 gr broccoli,
2 liters of water
1 tsp salt,
2 tbsp starch,
4 tbsp cream,
2 eggs,
50 gr parmesan cheese,
butter,
salt.

Cooking:
Rinse the broccoli and separate the florets, cut the stems. Add the florets and stems to boiling salted water and simmer the broccoli in it for 10 minutes. Dilute starch in cream. From broccoli, with the addition of 2 tbsp. decoction, prepare a puree, mix with cream and cook, stirring constantly. Take the eggs, separate the whites from the yolks. Mix the yolks with salt and mashed broccoli. Preheat oven to 220°C. Whip the egg whites into a thick foam, grate the cheese and add everything to the puree. Grease soufflé molds with butter and fill them with puree 2/3. Bake for 40 minutes.

Ingredients:
1 head of broccoli
100 gr cheese
70 gr melted cheese,
200 ml milk
1 tbsp flour,
30 gr butter,
1/2 lemon
paprika,
ground black pepper,
salt.

Cooking:
Disassemble the broccoli into florets, mix with the juice of half a lemon, put in a double boiler for 15-20 minutes. Rub the cheese on a fine grater, cut the melted sur into small pieces. Fry flour in butter, then add milk and stir until all lumps are dissolved. Add the cheeses to the resulting sauce and, stirring constantly, cook until the cheese is completely dissolved. Then add paprika, salt and pepper. Drizzle cooked broccoli with cheese sauce and serve.

Broccoli cream soup with shrimps

Ingredients:
1 kg broccoli,
2 heads of onions,
2 cloves of garlic
6 tbsp butter,
2 l vegetable broth,
400 ml cream,
8 pcs boiled shrimp, peeled
lemon juice,
salt,
pepper,
nutmeg,
parsley.

Cooking:
Rinse the broccoli and separate the florets, peel the stems and cut into cubes. Peel and finely chop the onion and garlic. In a large saucepan, melt 4 tbsp. butter and fry the onion and garlic in it. Pour in the vegetable broth, add the broccoli florets and stalks and simmer, covered, for 10 minutes. Then add the cream and use a blender to beat the soup, turning it into a puree. Bring the resulting puree to a boil and reduce slightly over low heat. Spice up the soup lemon juice, nutmeg, salt and pepper. Rinse the shrimps under running cold water, dry with a napkin and fry in a pan in the remaining butter. Rinse the parsley and cut off the leaves. Place 1 fried shrimp in each serving of soup and sprinkle with parsley leaves.

The spicy and piquant taste of broccoli has long been known, but its popularity is still only gaining momentum. Broccoli cabbage is easy to prepare and contains almost no calories, which means that broccoli dishes must take an honorable first place in our daily diet, becoming a delicious side dish for meat and fish, or an independent dish. Broccoli is not just a vegetable, it is a real storehouse of nutrients that our body needs in winter, so it's time to learn new recipes and start cooking! And here you can find even more vegetable recipes.

Alena Karamzina

The article will provide tips for cooking broccoli, the most simple and delicious recipes broccoli dishes.

Everyone is familiar with this kind of cabbage, like broccoli. But many bypass it, preferring other types of products. The thing is that few people know how to cook this vegetable deliciously. Many are confused by the specific smell of this cabbage.

Broccoli is a versatile product that can be boiled, baked, fried and stewed, and also used as an additive to salads. Among other things, this type of cabbage is very useful. Having learned how to cook broccoli correctly, your menu will become one useful product more.

How to cook broccoli properly?

There are several universal tips that will help you cook broccoli deliciously and quickly.

• Broccoli is sold in stores in two types: fresh and frozen. Frozen cabbage can be purchased in any season, but it contains a little less nutrients.
• A universal way to cook cabbage is to boil it. It is a mistake to boil broccoli for a long time. So she not only loses her vitamins, but also acquires a soft texture. Don't be afraid to undercook broccoli, especially for salads.
• Boiling time for broccoli is 5 to 10 minutes. If you are using a frozen product, you can slightly increase the time
• Broccoli can be steamed. So she saves even more useful properties
• The peculiar smell of cabbage quickly disappears when cooled.
• Boiled broccoli can be used as a side dish or added to salads along with other vegetables.
• Also, there are many recipes where broccoli is fried and baked.

Rules for cooking broccoli

• Broccoli is a vegetable that can be consumed even raw. It has no harmful substances for the human body. Broccoli is boiled only to soften
• Boiled broccoli should not fall apart. It can be a little crunchy on the teeth, but still be soft.
• You can boil broccoli only if you are going to cook mashed soup
• Kale florets cook much faster than hard stalks
• The optimal time for cooking broccoli is 5 - 10 minutes
• In order to cook broccoli, you need to prepare it: wash and cut off the inflorescences. Then boil and add a little salt to the water. Throw prepared cabbage into boiling water. After cooking, broccoli should be thrown into a colander

Braised broccoli recipe

If boiled broccoli is usually used as an addition to dishes, then baked broccoli can become an independent side dish. It is good to combine with protein foods: fish or chicken.

This recipe is tasty and healthy at the same time, and it is also a great dish for those who are going to lose weight. After all, vegetables have a minimum of calories and a lot of useful fiber. Add less vegetable oil to make the recipe dietary.

• We will need: broccoli, onions, garlic, carrots, asparagus and any other vegetables of your choice (such as zucchini or eggplant), tomato paste, salt and spices
• We prepare vegetables, cut broccoli into inflorescences, onions in half rings, three carrots on a grater. Cut other vegetables into cubes
• Pour a little olive or sunflower oil into a frying pan with a thick bottom. When the oil is hot, add the onion and fry until golden brown. Then, add grated carrots. frying
• Add tomato paste and some water (you can use chicken broth)
• Simmer our sauce for 5 minutes
• Add vegetables. Depending on the composition, simmer a mixture of vegetables for 10 to 20 minutes
• At the end, add seasonings: ground black pepper, spices. Salt to taste
• The cooked dish can be eaten both warm and at room temperature.

Experiment with broccoli. It goes well with sour cream and cream.

broccoli soup recipe

Broccoli soup is a tender and dietary dish that is sure to please both children and adults.

• To prepare broccoli soup, we need: broccoli, chicken breast, carrots, onions, cream 10%, herbs and salt
• First, prepare the broth: put the breast into the water and cook until tender. Then take out the breast
• Boil the broccoli separately for 15 minutes.
• Cooking frying: heat the oil in a frying pan and fry the onions and carrots
• In a blender, carefully grind the broccoli, then the chicken fillet and fried vegetables
• Add the prepared puree to the broth, bring to a boil. Salt and add spices. Also, pour 200 ml of low-fat cream
• Before serving, puree soup can be decorated with herbs.

Broccoli with cheese recipe

Broccoli goes great with cheese. The best way to cook such a dish - bake it in the oven.

• To prepare broccoli with cheese, we need: broccoli, hard cheese, eggs, cream, salt and spices to taste
• We prepare broccoli, cut the cabbage into inflorescences. To cook the dish faster, broccoli can be boiled for a couple of minutes.
• We prepare the cheese filling: beat the eggs with a whisk, add the grated cheese, cream and a little salt. Mix thoroughly
• Place the broccoli on a baking sheet and pour over the cheese mixture.
• We put in the oven, preheated to 180 degrees for 20 minutes. The dish should turn out with a slightly ruddy cheese crust.

How delicious to cook broccoli with egg?

The combination of broccoli and eggs is a healthy and tasty combination. There are many options for combining these products.

• In a salad. Broccoli goes well with almost all foods. You can make a simple salad: broccoli, eggs, boiled sausage and canned corn. Broccoli must first be boiled and cooled. You can fill the salad with low-fat mayonnaise
• The egg is often used in baking. good recipe- casserole with broccoli and cheese (given above)
• Another easy recipe is broccoli omelet. This recipe can be a great breakfast option for the whole family. To use broccoli as an addition to an omelette, it must also be boiled.

Broccoli cabbage in batter, recipe

Fried broccoli in batter is not only very tasty, but also looks very impressive. Such a dish can be a decoration of any feast.

• We will need: broccoli, eggs, flour, salt and spices to taste. Also vegetable oil for frying.
• Cooking cabbage in batter is very simple. First, prepare the broccoli - cut it into small pieces and boil in water for 5 minutes
• Then prepare the batter: beat the eggs thoroughly, add salt and spices. Then gradually add flour, the batter should get the consistency of thick sour cream
• Pour vegetable oil into the pan and wait for it to heat up. Dip the cabbage in the batter so that it evenly covers the inflorescence. Put the cabbage in the pan and fry on all sides.
• Broccoli in batter can be served hot or cold. This dish is an excellent side dish for meat products.

Broccoli and cauliflower casserole in the oven, recipe with photo

Another interesting casserole option, this time with broccoli and cauliflower.

• To prepare the casserole you will need: broccoli, cauliflower, hard cheese, cream (sour cream or mayonnaise), eggs, salt and pepper to taste
• We prepare cabbage: we divide each into inflorescences and boil for several minutes. Cool down
• Lubricate the bottom of the baking sheet with oil and place the cabbage in it
• Prepare the filling: beat the eggs until smooth and mix with cheese and cream. Add salt and spices
• Pour the cabbage with the resulting mixture and put in a preheated oven for 20 - 30 minutes. Appetizing cheese crust should form on the dish

How to cook broccoli with mushrooms?

• Broccoli with mushrooms can be a great addition to an omelet. Mushrooms must be fried until cooked, then add a little boiled broccoli. Salt and pepper a mixture of vegetables, pour over eggs and fry under the lid
• Mushrooms can also be added to broccoli casseroles or vegetable stews. Mushrooms must be fried first as they take longer to cook than broccoli.
• Mushrooms and broccoli go great in salads. To do this, you can use not only fresh, but also pickled mushrooms.

Broccoli Salad Recipes

• Salad with broccoli and chicken breast. To prepare it, we need: boiled breast and broccoli, corn, sweet pepper, salt. We cut all the ingredients into small pieces and add salt. You can use mayonnaise or unsweetened yogurt as a dressing.
• Broccoli salad with marinated champignons. We will need: boiled broccoli and potatoes, champignons, herbs and onions. We cut all the ingredients, mix and season to taste (mayonnaise, yogurt or sour cream)
• Broccoli and apple salad. For this salad you need: broccoli, apples, lemon and unsweetened yogurt. Salad turns out spicy and unusual
• Broccoli and asparagus salad. This salad turns out to be very satisfying, for it you need: boiled broccoli and asparagus, egg, cheese and pickled mushrooms. We cut all the ingredients and season with low-fat mayonnaise

• Broccoli cabbage is a versatile product, it can be boiled, fried, baked and stewed.
• The main rule for cooking delicious cabbage is not to overcook. To do this, follow the time frame by cooking broccoli for up to 10 - 15 minutes
• Broccoli is considered the most useful view cabbage. And not casually. It contains vitamins of groups B, A, E and C. Also, broccoli has a lot of calcium, iron, copper and sulfur. Broccoli is rich in protein and fiber. It is low calorie and nutritious at the same time.
• Broccoli goes well with any food. It will be a useful side dish or snack.

Video: Cooking broccoli correctly

Let's start with dietary properties. They are truly unique. Firstly, 100 g of steamed cauliflower has only 25 calories. In this sense, she is truly a champion among vegetables. And secondly, cabbage contains a rare tartronic acid, which does not allow fat deposits to form in the body. Well, the number of useful properties that fit in these 25 kcal is simply amazing. These are glucosinolates, which prevent the formation of cancer; and biotin, which prevents the development of skin diseases and strengthens nervous system; and folic acid, especially necessary for pregnant women - it reduces the risk of congenital pathologies. In addition to all of the above, cauliflower contains vitamins C, A, group B, various organic and polyunsaturated acids, starch, mineral salts of calcium, phosphorus, magnesium, sulfur, sodium, copper, manganese, iron, zinc, cobalt and molybdenum. That's how many "smart" benefits there are in cauliflower! It is no coincidence that Mark Twain dubbed her "the cabbage that graduated from college."

The same title deserves a relative of cauliflower - broccoli, which American chefs call cabbage with a higher education. In some ways, broccoli even surpasses cauliflower, although it is considered its subspecies. It contains more B vitamins that a person needs to maintain the cardiovascular system. And ascorbic acid in broccoli is twice as much. In terms of its content, cabbage overtakes even an orange! In addition, broccoli is one of the main plant sources of vitamin K, which in our body is responsible for blood clotting. Well, another advantage of broccoli is its resistance to temperature fluctuations, which allows you to grow it on almost any soil.

By the way, it is with this property of broccoli that the old legend is connected about how cabbage helped a small city survive during the Roman Empire. Once the Roman troops besieged the city. Its inhabitants courageously defended themselves and did not give up, even when all provisions were depleted. How did they manage to withstand the blockade? The fact is that an amazing vegetable grew in the city, which saved them from starvation. In honor of the magic cabbage, the city was named Broccoli, which means "fist" in Latin. So it was or not - we do not know. One thing is certain: delicious and nutritious broccoli and cauliflower meals are good for your health.

For 3 persons: broccoli - 0.5 heads, cauliflower - 0.5 heads, shallots - 40 g, red onion - 1 pc., Bulgarian red pepper - 0.5 pcs., Bulgarian yellow pepper - 0.5 pcs., red apples - 0.5 pcs., green beans - 50 g, corn - 50 g, green onions - 20 g, parsley - 20 g, basil - 20 g, lemons - 1 pc., olive oil - 2 tbsp. l., salt

Rinse cauliflower and broccoli, boil in salted water for 5 minutes, drain in a colander, divide into inflorescences. Boil green beans in salted water for 7-10 minutes, put in a colander and cool. Peel shallots, cut red onions into very thin rings. Cut red and yellow bell peppers into strips. Peel the apple from the core and cut into thin slices. Separate the basil and parsley leaves from the stems (discard the stems). Chop the green onion into large pieces. Mix all ingredients in a deep bowl, add corn. Dress the salad with the juice of half a lemon and olive oil. Salt. Stir gently again before serving.

Calorie per serving 120 kcal

Cooking time 15 minutes

4 points

For 4 persons: cauliflower - 1 head, chicken fillet - 300 g, hard cheese - 200 g, garlic - 2 cloves, eggs - 3 pcs., 10% cream - 1 cup, spinach - 30 g, vegetable oil - 2 tbsp. l., ground black pepper, salt

Divide the cauliflower into inflorescences, boil in salted water for 5 minutes, drain in a colander, cool. In a deep bowl, beat eggs with salt and pepper. Add cream, grated cheese, finely chopped garlic. Mix everything well. Chicken fillet cut into strips, salt, pepper and fry in a pan in 1 tbsp. l. vegetable oil until golden brown. Grease the baking dish with the remaining vegetable oil. Put the fried chicken fillet on the bottom, cauliflower on the fillet. Pour everything with egg-cream filling. Sprinkle with finely chopped spinach. Put in the oven, preheated to 180 ° C, for 35-40 minutes. When serving, you can decorate with herbs.

Calorie per serving 265 kcal

Cooking time from 1 hour

Difficulty level on a 10-point scale 7 points

For 3 persons: broccoli - 1 head, butter - 5 tbsp. l., milk - 240 ml, flour - 60 g, cream 30% - 230 ml, hard cheese - 100 g, vegetable oil - 1 tbsp. l., ground nutmeg, ground black pepper, salt

Wash broccoli, disassemble into florets, cook for 7 minutes in salted water. Cheese grate on a coarse grater. Melt the butter in a deep frying pan, fry the flour in it, pour in the milk and add half the grated cheese. On low heat, stirring, bring to a boil and add cream. Add a pinch of ground nutmeg, salt, pepper, mix well. Grease a baking dish with vegetable oil. Put broccoli in it, pour cream sauce and put in the oven, preheated to 180 ° C, for 10-15 minutes. Sprinkle with the remaining grated cheese when serving.

Calorie per serving 185 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 4 points

For 4 persons: cauliflower - 1 head, vegetable oil - 2 tbsp. l., eggs - 2 pcs., onion - 1 pc., flour - 4 tbsp. l., parsley - 20 g, cumin, ground black pepper, salt

Finely chop onion and parsley. Separate the cauliflower into florets and boil in salted water for 7 minutes. Drain in a colander, cool and finely chop. In a deep bowl, mix cauliflower, onion, parsley and cumin. Beat eggs, add flour, salt, pepper, mix until smooth. Heat vegetable oil in a frying pan. Spread the cabbage mass in the pan with a tablespoon and fry on both sides. Serve pancakes with sour cream and green onions.

Calorie per serving 215 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 5 points

For 3 persons: broccoli - 1 head, chicken thighs - 3 pcs., Bulgarian pepper - 1 pc., green beans - 200 g, carrots - 1 pc., onion - 1 pc., cherry tomatoes - 5 pcs., olive oil - 2 tbsp . l., thyme, paprika, ginger, ground black pepper, salt

Grease a baking dish with olive oil. Peel the onion, cut into thin rings, spread on the bottom of the mold. Wash the broccoli, divide into florets, lay on the onion. Cut the carrot into small cubes and sprinkle over the broccoli. Wash the string beans and put on the carrots. Salt, pepper. Salt chicken thighs, rub with paprika and ginger. Lay the thighs on the vegetables and add 150 ml of water. Bulgarian pepper cut into strips, tomatoes - quarters. Put them on the chicken. Sprinkle lightly with thyme. Cover the form with foil and put in the oven, preheated to 180 ° C. Bake for 45-50 minutes. Serve the stew hot.

Calorie per serving 260 kcal

Cooking time 60 minutes

Difficulty level on a 10-point scale 5 points

For 2 persons: broccoli - 4 inflorescences, eggs - 4 pcs., milk - 1 glass, bell pepper - 0.5 pcs., hard cheese - 80 g, butter - 50 g, ground black pepper, salt

Boil broccoli in salted water for 5 minutes. Cool, cut. Beat eggs with salt and pepper, add milk and mix well with a whisk. Bulgarian pepper cut into strips. Cheese grate on a coarse grater. Melt the butter in a frying pan, lightly fry the bell pepper in it. Pour the milk-egg mixture into the pan and quickly lay the broccoli on top. Roast on low heat. When the omelette is slightly set, sprinkle it with grated cheese. Cover the pan with a lid and cook for another 3-4 minutes. When serving, the omelet can be garnished with a slice of lemon and a sprig of parsley.

Calorie per serving 188 kcal

Cooking time 20 minutes

Difficulty level on a 10-point scale 4 points

For 2 persons: cauliflower - 0.5 heads, potatoes - 1 pc., butter - 15 g, sour cream - 3 tbsp. l., bay leaf - 1 pc., cilantro - 1 sprig, onion - 1 pc., garlic - 2 cloves, French mustard - 1 tbsp. l., hard cheese - 100 g, white bread - 200 g, salt

Separate the cauliflower into florets, boil in salted water for 5 minutes. Remove from broth. Separately cool both the cabbage and the broth in which it was cooked. Bread cut into small cubes and dry in a dry frying pan. Finely chop the onion and garlic. Heat the butter in a saucepan, fry the onion and garlic in it. Add bay leaf, finely chopped potatoes, a glass of cabbage broth. Mix well and add cauliflower. Simmer until cabbage and potatoes are soft. Add grated cheese and finely chopped cilantro. Once again, mix everything well, remove from heat. Remove the bay leaf from the resulting mixture, pour into a blender and beat until smooth. If the mixture is too thick, add a little more cabbage broth. Pour into saucepan again. Put mustard and sour cream. Mix well, season with salt and heat without boiling. Serve with crackers.

Calorie per serving 168 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 6 points

For 3 persons: broccoli - 1 head, olive oil - 3 tbsp. l., vegetable oil - 1 cup, eggs - 2 pcs., flour - 150 g, sugar - 1 tsp, ground black pepper, salt

Wash broccoli, disassemble into inflorescences, boil in salted water for 5 minutes. Drain in a colander, let cool. Prepare batter: beat eggs with salt, pepper and sugar, add olive oil, flour and 50 ml of boiled water, mix everything well. Heat vegetable oil in a deep frying pan. Dip each cabbage inflorescence in batter, fry in oil until golden brown and put on a paper towel to absorb excess fat. You can serve broccoli in batter with mayonnaise.

Calorie per serving 164 kcal

Cooking time 20 minutes

Difficulty level on a 10-point scale 4 points

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