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Boiled broccoli: properties, calories and recipes

Boiled broccoli: properties, calories and recipes


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THE boiled broccoli in the imagination of many they are not one of the most appetizing recipes who dreams of being served at the table but it's time to get out of this pattern, to abandon this belief, to clear this dish and include it in our weekly diet as a more than worthy and also very good side dish. After explaining the excellent qualities of this vegetable, we will also find out how to cook it in a non-boring way.

THE boiled broccoli they are a decidedly low-calorie and very genuine dish, it can be served cold or hot with fish and meat and even with cheese. There is a basic recipe that has several variations, with toppings that give a little character even if it increases the calories not so much if it comes to lemon and oil how much if you add, for example, aged cheeses.

Boiled broccoli: characteristics

Broccoli itself is a vegetable that we can all grow in the garden and which proves to be very valuable. It tastes good if we don't let the smell affect us, and as we will see it is rich in properties. Today we observe them cooked boiled or boiled but in the Italian tradition we also find them prepared in a pan or stewed with potatoes or even blended in vegetable soups or for creams that can flavor lasagna or pasta.

These vegetables are part of the cruciferous family and can also be called broccoli cabbage. There are many different varieties, even only in Italy, almost all winter, such as Romanesque and Calabrian broccoli.

Boiled broccoli: properties

We finally come to the properties of this vegetable which is very nutritious but at the same time does not contain too many calories so it is also perfect for those who must be careful not to gain weight. Thanks to nutritional principles they contain are highly recommended in situations of extreme fatigue or vitamin deficiencies, but also in situations of nervousness and excessive irritability.

At the level of vitamins we find a lot of vitamin C but also the B1 and B2, and then many mineral salts and many fibers, in fact they have a great satiating power. Among the other most important substances we find sulforaphane, with its high antioxidant and anti-tumor power. One of the reasons why so many don't like boiled broccoli is bad smell that emanate when they are inevitably cooked. All the fault of the sulfur contained but there are tricks to prevent the whole house from being invaded by this stench. For example, adding a little lemon juice to the water in which you are going to boil.

Boiled broccoli: calories

In 100 grams of boiled broccoli we can find approx 35 calories which, if compared to those of other vegetables, are very few. Always in the same 100 grams we can find

  • Fats 0.4
  • Sugars 1,4
  • 3.5 fibers
  • Proteins 2.4
  • Cholesterol 0

How to cook boiled broccoli

Taking note that broccoli is quite tasty, it must be admitted that compared to other crucifers they have a less aggressive flavor, they have a more delicate taste in fact some broccoli and also some cabbage. This clears them up a lot and we find them inserted in many recipes thanks to them versatility, recipes for both first courses and side dishes as well as second courses of meat and fish.

Steam cooked, it can be associated, for example, with flavors of character such as that of dried tomatoes or anchovies in oil, or cheeses with a strong taste, perhaps seasoned. A classic is the recipe of pasta with broccoli which makes us understand how this vegetable goes very well with first courses and cereals such as rice, spelled and even barley. Now that summer arrives, you can make cold pasta with broccoli or a spelled salad with boiled broccoli and a little cheese or diced tofu.

Even with second courses it pairs perfectly and makes no difference between meat or fish or cheeses and alone it can also be a base for tasty meatballs with potatoes and a little pine nuts to give a particular sense and taste to vegetable balls rich in fiber and vitamins. There are those who try not to consume too much broccoli because of the abdominal swelling they can cause. There are remedies to reduce this unpleasant appearance, for example, aromatic herbs are used to season it such as for example mint, paprika and marjoram, or spices such as nutmeg, turmeric and black pepper

Boiled broccoli: recipes

Let's move on to the real recipes with the boiled broccoli, very easy to prepare but no less tasty. Here are the few but genuine ingredients:

  • Broccoli 500 g
  • 1 clove garlic
  • Extra virgin olive oil 4 tsp
  • Lemon 1
  • Salt to taste

We pay attention to when we choose i broccoli in the supermarket or from the gardener because for this very simple dish those that have still compact, firm and deep green inflorescences are perfect. Possibly we avoid those with me dents or yellowed parts. We carefully clean the broccoli, eliminating the parts that would be too hard for chewing even when cooked.

Divided into florets, soak them in cold water with a little baking soda for about 5 minutes, then we rinse everything and cook. We can do it with a normal boiling or by steaming, choosing to better preserve the nutrients and the anticancer properties. After about ten minutes we can turn off the heat, it is important not to overdo it to prevent the broccoli from turning into a mush but still having the shape of broccoli. Before serving at the table we can dress with the missing ingredients or pieces of garlic and oil. Before offering them, we can accompany them with a slice of lemon each.

Alternatively we can prepare boiled broccoli with alternative and more original condiments. We always start by boiling the vegetables by boiling them in water with a handful of coarse salt for about 10 to 20 minutes, depending on the size of the broccoli itself. When they are cooked we can put them in serving dishes to season them at their best and also according to taste. For example, we can opt for condiments other than olive oil such as an emulsion of olive oil, garlic and capers with their vinegar that creates an excellent sauce not to be left on dishes. Alternatively we can cut them into pieces and serve them on the table with feta and black olives or even with a mix of aromatic herbs. If you like vinegar you can dress them with one Vinaigrette with extra virgin olive oil, white wine vinegar.


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