Broccoli is a food with high nutritional value, often appearing in family meals or large and small parties. In this article, Organica will suggest you 10 delicious broccoli dishes that are both delicious and nutritious. Let's consult now!
Learn about broccoli
Broccoli, also known by the familiar name broccoli, belongs to the cruciferous vegetable family. This food contains a rich nutritional composition with vitamins, minerals, fiber, and antioxidants. Few people know, this vegetable is 90% water, 7% carbohydrates, 3% protein and almost no fat.
Figure 1: Broccoli contains many healthy nutrients
Specifically, in 91g of fresh broccoli contains:
Calories: 31
Water 90%
Protein: 2.5g
Carbohydrates: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
Vitamins of all kinds: Vitamin C 135 RDI, Vitamin A 11% RDI, Vitamin K 116% RDI, Vitamin B9 (Folate) 14% RDI
Potassium: 8%
Phosphorus: 6% RDI
Selenium: 3% RDI
With the above-mentioned abundant nutritional components, broccoli has many great health benefits.
10 delicious and nutritious dishes from broccoli
Not only good for health, broccoli is also a delicious food that can be processed into many attractive dishes. Here are 10 delicious dishes that you should add to your list of dishes to prepare every day.
1. Stir-fried broccoli with carrot beef
This is a familiar dish, loved by many people. In addition to broccoli and beef, an important ingredient for that dish is carrots. The finished product you get is a dish with eye-catching colors and a mouth-watering aroma. Moderately cooked vegetables, combined with the natural sweetness of beef. Surely, this is a very wasteful dish.
Figure 2: Stir-fried broccoli with beef and carrots
How to quickly cook stir-fried broccoli with beef and carrots
Ingredient:
300g beef
1 broccoli
1 carrot
Garlic
Purple onion
Spring onion
Cooking oil
Spice
Making:
Prepare the ingredients. Carrots were washed, peeled and cut into thin slices. Small broccoli. Thinly sliced beef.
Marinate beef with 1/2 bulb of garlic, seasoning seeds, soup powder, pepper, mix well within 20-30 minutes.
Blanch the broccoli in boiling water, drain and drain
Add carrots, broccoli, sautéed beef and stir well
Place the dish on a plate and enjoy
2. Broccoli Soup
This is a popular appetizer at parties or a breakfast dish for children. The dish has a thick consistency with the sweetness of vegetables, the fatty taste of butter and cheese.
Check out how to make it!
Figure 3: Broccoli soup
Materials needed:
Broccoli 500g
2 bell peppers
Potato 1 piece
Onion 1 piece
Parsley 20g
Garlic, butter, cheese, salt, pepper, chili powder
Doing:
Prepare the ingredients. Broccoli, onion, potato cut into pieces. Carrots cut into circles. Cut the bell pepper in half, remove the seeds, and cut into thick pieces.
Melt butter in a pan and add all vegetables including onions, carrots, potatoes, bell peppers, and garlic, stir well, cook for about 10 minutes and turn off the heat.
Add 1 liter of water and cook for about 10 minutes, add broccoli, parsley
Add cheese and cook for 3 more minutes
3. Stir-fried broccoli with shrimp
Similar to the beef stir-fry broccoli, you can replace the beef with shrimp. Stir-fried broccoli with shrimp is very attractive and delicious and extremely beautiful. Crispy, sweet shrimp meat eaten with fresh, crispy broccoli will be very wasteful of rice.
Refer to the recipe like broccoli stir-fry with beef.
4. Broccoli Juice
Not only used to process food, broccoli is also a raw material for juicing with extremely effective weight loss effects. A beautiful, delicious glass of green juice mixed with the sweet taste of other ingredients will help you have a healthy body and smooth, vibrant skin.
How to make broccoli juice.
Materials to prepare:
Broccoli 200g
1 green apple
Celery 4 branches
Ginger 5g
1 lemon
1 pinch of salt
Doing:
The fruits and broccoli soak in dilute salt water for 5-10 minutes, rinse with water to remove dirt and insects. Remove to dry and cut into bite-sized pieces.
Put the fruits in turn into the juicer including: 1 broccoli, 1 chopped apple, 1 lemon, 2 slices of ginger, celery.
The finished product is a glass of juice with a natural sweetness.
5. Stir-fried broccoli with carrots
If you are tired of dishes with fatty meat or protein, you can change the menu with broccoli and carrots. This is a dish that helps to purify the body, suitable to eat on hot summer days.
The finished product is a dish with sweet sweets, beautiful colors, and evenly absorbed spices. If you are a vegetarian, you can replace fish sauce or seasoning with soy sauce.
The way to make this dish is very simple, similar to broccoli with beef and you just need to skip the beef ingredient.
6. Stir-fried broccoli with shiitake mushrooms
Stir-fried broccoli with mushrooms is a frugal dish, simple to prepare but gives a very attractive finished product. In particular, shiitake mushrooms are rich in nutrients and very good for the body. Broccoli combined with shiitake mushrooms will produce a dish with a crisp freshness, natural sweetness, evenly permeated with spices and is very suitable when eaten with white rice.
Figure 4: Stir-fried broccoli with shiitake mushrooms
7. Crispy Fried Broccoli Roll
A refreshing and very suitable dish to make on the weekend for members to enjoy. The finished products are rolls of meat with an even, golden shape that is eye-catching. The outside layer of dough is crispy, the pork belly inside is soft and delicious, with the fatty cheese flavor, the frugality from broccoli will definitely not disappoint you.
The way to make this dish is to thinly slice pork belly, then roll it with a piece of broccoli just eaten, then dip in deep-fried flour and eggs, then fry in a pan of golden oil.
8. Broccoli Cheese Porridge
This dish is for children who are anorexic or children who are in the weaning stage. Porridge is soft, smooth, not salty and has the fatty taste of cheese with the natural sweetness of shrimp and broccoli that will stimulate your baby's taste buds and help them eat again.
Figure 5: Broccoli Cheese Porridge
9. Broccoli Muffins
A unique cake that you can show off to your family members is the broccoli muffin. The cake has a golden, crispy appearance that melts in the mouth. The required ingredients for this cake are bacon, butter, cheese, bell peppers, broccoli, and onions.
10.Fried Broccoli with Scallops
Do not ignore the fried broccoli with scallops when this is a combination of scallops - a food rich in nutritional value and very good for the body. Scallops after processing have delicious softness, fresh broccoli and carrots are sweet and crispy, absorbed with attractive sweet and salty spices.
Tips for choosing fresh broccoli
In addition to referring to dishes made from broccoli, you should also know a few tips to choose this fresh food, making the dish more attractive.
Should choose broccoli with dark green, purplish green, not yellow, compact flowers, leaves do not wilt
When held in the hand, broccoli should be firm, heavy, sturdy, of a weight proportionate to the shape, not damaged or rotting.
Do not choose broccoli that turns yellow because this is an old and wilted type, when cooking the dish will no longer be juicy or nutritious.
Hopefully, the above list of 10 delicious broccoli dishes has helped housewives know more dishes for the meal menu. Hope you will make delicious and nutritious dishes for the whole family!