Broccoli: what are the benefits and features + 10 pp-dishes from broccoli

Broccoli is a wonderful dietary product, 100 grams of which contain only 28 kcal. This type of cabbage is rich in minerals, vitamins, antioxidants and fiber. Our article will discuss cooking methods, the benefits of broccoli, as well as the best pp recipes with broccoli for those losing weight and those who adhere to a healthy lifestyle and proper nutrition.

Broccoli in sour cream

Photo: fotostrana.ru
Prepared in a frying pan in less than half an hour.

You will need:
250 g of broccoli, 30 g of onion, 1 clove of garlic, 200 g of sour cream, spices, herbs, 1 tbsp.
flour. Preparation:

Cook broccoli florets in boiling water for 3 minutes. Finely chop the onion and garlic, fry until soft and add sour cream and spices. Boil the sauce until it boils, add flour, stir, add broccoli florets to it and heat for a couple more minutes.

Beverages

Smoothie

Calorie content: 50 kcal.

What do you need:

• 250 ml low-fat kefir;
• 250 g broccoli;
• 50 g parsley.

Cooking process:

1. Separate the cabbage into florets, boil until tender, and cool.
2. Chop the parsley.
3. Place in a blender and add kefir.
4. Beat.

Broccoli in tomato

Photo: pinme.ru
Choose any tomato sauce to your taste.

You will need:
150 g of broccoli, 30 g of mushrooms, 80 g of tomato sauce, a handful of nuts, spices, herbs.
Preparation:

Boil the broccoli for a couple of minutes, and during this time fry the thinly sliced ​​champignons. Add inflorescences to the mushrooms, stir, pour in tomato sauce and season to taste. Simmer the dish until done and sprinkle with nuts.

Broccoli baked in the oven

Photo: ru.sxph.org
And not just like that, but on a pillow of oranges.

You will need:
2 heads of broccoli, 150 g of yogurt, 0.5 lemon, spices, 2 oranges, 3 tbsp.
olive oil. Preparation:

Mix the juice of 1 orange, oil and spices to taste. Place the remaining orange slices in the pan and top with broccoli. Pour over the dressing, cover with foil and bake for 25 minutes at 200 degrees, and then another 15 minutes without foil. Mix the yogurt with lemon juice and spices, and pour over the broccoli before serving.

Useful tips

A few tips to help you prepare broccoli dishes correctly:

• You should buy cabbage of this variety only frozen or fresh green inflorescences without yellowness;

• To preserve the crunch of the vegetable, you must first blanch it and then immediately put it on ice.
• Broccoli will not soften or become hard if you follow the temperature and cooking time described in dietary recipes.

Chicken with broccoli

Photo: ideireceptov.ru
Dietary casserole for an easy and healthy dinner.

You will need:
400 g of broccoli, 400 g of chicken, 1 glass of cream, 150 g of cheese, spices.
Preparation:

Cut the broccoli into florets and cook for 5 minutes, and finely chop the chicken and fry. Place them in layers in a mold, pour cream with spices and sprinkle with grated cheese. Bake for 20-25 minutes in the oven at 180 degrees.

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How to cook frozen broccoli in a frying pan?

Cooking frozen broccoli in a frying pan is more convenient and faster than fresh broccoli, because it is already clean and divided into inflorescences. It is considered even more useful than fresh, because it is frozen immediately after collection and all the beneficial properties are completely preserved. For taste, add garlic to the broccoli.

Cooking time: 20 minutes.

Cooking time: 5 minutes.

Portions: 2.

Ingredients:

• Frozen broccoli – 400 gr.
• Garlic – 3 cloves.
• Oil – for frying.
• Salt - to taste.

Cooking process:

Step 1. Frozen broccoli does not need to be defrosted first. It is kept in boiling water for several minutes, and if the inflorescences are small, they can be fried immediately. Take a bag of broccoli in the quantity you need.

Step 2. In a separate saucepan, boil clean water and then pour the frozen broccoli into the boiling water. Cook it for no more than 2 minutes from the start of boiling. During this time, the cabbage quickly defrosts.

Step 3. Immediately drain the boiled broccoli in a colander or sieve and rinse with cold water. This cooling preserves the bright color of the vegetable. Leave the cabbage in a colander for a couple of minutes to drain all the liquid.

Step 4. During this time, fry finely chopped garlic cloves until light golden brown.

Step 5. Add broccoli florets to the fried garlic. Sprinkle with salt to your taste and fry them for at least 5 minutes until golden brown. Broccoli in a frying pan is ready. You can serve it to the table.

Bon appetit!

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Broccoli with minced meat

Photo: iamcook.ru
A more hearty and substantial version of meat casserole with broccoli.

You will need:
400 g broccoli, 300 g minced meat, 1 tomato, 4 eggs, 250 ml cream, 100 g cheese, 20 g butter, spices.
Preparation:

Fry the minced meat with spices until half cooked. Lightly cook the broccoli and place in the pan. Place minced meat and a couple of slices of butter on top, pour in beaten eggs and cream, and top with grated cheese. Bake for about 20 minutes at 190 degrees, place tomato slices on top, and bake for another 10-15 minutes.

Casserole

Cottage cheese with broccoli is an ideal option for breakfast during weight loss.

Calorie content: 89 kcal.

For preparation:

• 150 g of inflorescences;
• 150 g low-fat cottage cheese;
• 100 ml low-fat milk;
• 3 eggs;
• salt, herbs - at personal discretion.

Cooking process:

1. Arrange the cabbage into florets. Boil until done. Cool. Mix with cottage cheese.
2. Beat the eggs. Add salt and mix with milk.
3. Grease a baking dish with a little olive oil.
4. Place the cottage cheese and cabbage mixture into the mold.
5. Pour over eggs and milk.
6. Place in the oven preheated to 200°C for 10 minutes.
7. Leave in the cooling oven for 10 minutes.
8. Before serving, sprinkle with chopped herbs.

Broccoli with vegetables

Photo: anymenu.ru
A quick and easy Lenten vegetarian recipe.

You will need:
500 g of broccoli, 3 tomatoes, 1 pepper, 1 carrot, 1 onion, spices.
Preparation:

Grate the carrots, finely chop the onion and fry. Add pepper strips there, and after 5 minutes - broccoli florets and tomato cubes. Continue cooking vegetables until desired softness.

Fish with broccoli

Photo: pinterest.ru
Broccoli goes especially well with red fish.

You will need:
350 g broccoli, 400 g fish, 1 lemon, green onions, spices, olive oil.
Preparation:

Grease the fish slices with oil and spices and place them in the pan at a distance from each other. Sprinkle with the juice of half a lemon, and cut the rest into slices and place there. Place broccoli florets on top, sprinkle with green onions, and bake for 15-20 minutes at 200 degrees.

When is it better to stop using it?

No matter how healthy broccoli is, like any other product it has its contraindications (fortunately, there are quite a few of them).
The most important rule: do not be too zealous when using it. Even the healthiest foods can be harmful if overused. For example, by overeating asparagus cabbage, you can earn:

• an allergic reaction, at least urticaria (such an unpleasant rash). This reaction may be associated with an excess of vitamin A (and there is more of it in broccoli than in carrots);
• constipation or vice versa – indigestion (depending on how your body reacts to excess coarse fiber);
• excessive excitability (this happens when the body has an increased content of B vitamins);
• exacerbation of diseases of the pancreas (we try to use it especially carefully, or even completely eliminate its use during an exacerbation of pancreatitis).

Therefore, we use common sense and get only the best from this vegetable.

Breaded broccoli

Photo: yablonka-saratov.ru
The crispy breading combines in a very original way with the texture of the cabbage.

You will need:
1 kg of broccoli, 4 eggs, 50 g of flour, 50 g of breadcrumbs, spices, 2 cloves of garlic.
Preparation:

Boil broccoli for 2-3 minutes in boiling water. Beat the eggs with spices and garlic, and mix the flour with breadcrumbs. Dip the inflorescences first into the egg, and then into the breading, and fry.

Tips and secrets from experienced pp specialists

You can try making any of these salads from raw broccoli - it is crispier and retains maximum vitamins. And if you don’t have fresh cabbage on hand, then a dish of frozen broccoli (if you cook it) is not much different from the traditional recipe.

Broccoli in salads goes well with meat and avocado - try it, you will like it! You can also add canned corn and any seafood to the dish.

Fresh broccoli salad should not be stored in the refrigerator for a long time - within a day it will begin to lose its taste.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Broccoli and green bean salad

Photo: dionika-club.ru
The secret is not only in the combination of ingredients, but also in the dressing.

You will need:
1 head of broccoli, 450 g green beans, 1 bunch of green onions, 1 yolk, 1 tsp.
vinegar, 1 lemon, spices, 150 ml olive oil. Preparation:

Finely chop the white part of the onion and mix in a blender with the yolk, vinegar, lemon juice, spices, zest and 100 ml of oil. In the remaining oil, simmer broccoli florets and green beans, and after 10 minutes add green onions. Remove vegetables from heat and add dressing.

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Broccoli for weight loss: myth or reality

Vegetables are simple, affordable, healthy, easy to prepare, in a word, universal products for a healthy diet. One such vegetable is broccoli.

Nutritionists around the world agree that this is an irreplaceable source of nutrients that helps not only maintain health, but also effectively lose weight. That is why it is invariably present in any nutrition program aimed at losing weight and improving the health of the body as a whole.

Rich in vitamins and minerals and low in calories. What else do you need for a healthy diet? Moreover, you can enjoy it all year round without much harm to your wallet. And how many healthy, dietary dishes can be prepared from this miracle product!

So what is broccoli and how can you use it on your path to being slim? Let's figure it out step by step.

Pickled broccoli

Photo: zen.yandex.ru
It is prepared according to the same principle as Korean carrots.

You will need:
400 g of broccoli, 0.5 onions, 1 carrot, 1 clove of garlic, 2 tbsp.
vinegar, 2 tbsp. vegetable oil, 1 tsp. sugar, spices. Preparation:

Pour boiling water over the broccoli florets and leave for 5-7 minutes. Mix vinegar, oil, crushed garlic, sugar and spices. Chop the onion and carrots and pour in the marinade. Cool the broccoli in cold water, add it there, stir and leave for 5-6 hours.

General recommendations

Low-calorie and nutritious broccoli is a real godsend for those losing weight. A large number of dietary recipes that fit into both PP and diets will help you not to feel the meagerness of the menu and will provide the body with the necessary vitamins, minerals and antioxidants.

General tips for cooking broccoli:

1. Choose small, dense green (not yellow!) inflorescences that do not crumble or crumble.
2. Blanch them before cooking.
3. Then soak for 10 minutes in the following solution: for 2 liters of cold water - 2 tbsp. l. 6% vinegar. This will make the florets crispy.
4. Learn how to cook broccoli correctly: 4-5 minutes covered will be enough. It should still be rich green, but easily pierced with a toothpick.
5. When stewing, you can add a little dry red wine to preserve the taste and color.
6. What to combine with for weight loss: lemon juice, sour cream, eggs.
7. If you don’t like the herbal taste, you can knock it down with salt, but don’t get carried away, as this is harmful when losing weight.
8. After cooking, be sure to cool the cabbage, otherwise it will continue to cook.
9. To prepare the salad, divide into small inflorescences, blanch, cool, and sprinkle with lemon juice. Add last. Try not to stir, otherwise it will disintegrate: just pour the sauce over it.

On a note! After 4-5 days of storage, the concentration of vitamin C in broccoli decreases by 2 times. To prevent this from happening, keep it in the refrigerator. In dietary cooking recipes, frozen asparagus cabbage is often indicated, since it is this that has almost inexhaustible vitamin potential (only if it has not been defrosted multiple times during storage and transportation).

A diet with broccoli for effective weight loss lasting 1-2 weeks shows excellent results, during which you can easily get rid of 5 kg. It is important to exercise, be in a good mood and prepare a variety of dishes from a unique vegetable every day:

• for breakfast - casserole;
• lunch - smoothie;
• lunch - cream soup or baked;
• afternoon tea - cocktail;
• dinner - salad or stew.

To lose weight, choose the lowest-calorie recipes, which contain only those ingredients that you like and are not contraindicated. Follow the cooking recommendations - and then weight loss will not take long.

Pasta with broccoli

Photo: mynakuhne.ru
Creamy sauce perfectly complements this combination.

You will need:
400 g of broccoli, 170 g of pasta, 2 processed cheese, 1 glass of cream, 1 clove of garlic, spices.
Preparation:

Boil the broccoli florets for 5 minutes, and then boil the pasta in this water. Warm up the cream, add garlic, spices and melted cheese, and heat until dissolved. Add broccoli to the sauce, stir and pour it over the pasta.

Rice with broccoli

Photo: threadbaresupply.com
One of the most impressive recipes for rice with vegetables.

You will need:
400 g of broccoli, 1 cup of rice, 1 carrot, 1 parsnip, 1 hot pepper, 1 leek, herbs, spices.
Preparation:

Dice the carrots and parsnips, fry until soft, and add the onion. After a couple of minutes, add washed rice to the vegetables, stir, season and add hot water. Cook over low heat for about 15-20 minutes, and at the end add spices, hot peppers and herbs.

Diet soup

A healthy broccoli recipe with step-by-step instructions and photos. With its help, you can supplement your diet with vital microelements and keep your figure beautiful and slim. The dish can also be used for a children's menu.

Products:

• Broccoli – 320 gr.;
• Turkey (breast) – 220 gr.;
• Celery – 80 gr.;
• Pumpkin – 80 gr.;
• Onion – 1 pc.;
• Carrots – 1 pc.;
• Salt, spices.

Diet soup with broccoli and celery: recipe with photo

Cooking method:

Turn on the multicooker and select the “Soup” mode. Fill the pan with water and place the turkey in it. As soon as the water boils, drain it and take 2 liters of hot water, throwing the meat into it. Close the multicooker lid and continue cooking the breast. At the same time, peel the pumpkin and remove seeds, cut it and broccoli into cubes.

The next step is to peel and chop the onion, carrots and celery to your liking. Throw all the vegetables into the broth, add salt first. After the multicooker signals the end of cooking, remove all vegetables and meat and grind in a blender. Then add this mass to the broth and stir. You have a delicious and dietary puree soup.

What can you make from broccoli for main course?

Broccoli and corn salad

Photo: stariydrug.ru
An elegant, festive, but very quick salad.

You will need:
150 g broccoli, 100 g corn, 100 g cherry tomatoes, 50 g lettuce leaves, 1 tbsp.
olive oil, 1 tbsp. lemon juice, spices. Preparation:

Lightly boil small broccoli florets and pour over ice water. Chop the tomatoes randomly, mix all the ingredients and sprinkle with oil, lemon juice and spices.

Cream of broccoli and spinach soup

Photo: jv.ru
Such a beautiful green color that it’s hard to believe!

You will need:
500 g broccoli, 300 g spinach, 250 ml cream, 2 onions, 150 g cheese, 1 liter water, spices.
Preparation:

Steam the broccoli and use the remaining water when stewing. Fry the onion and spinach until soft, add water and simmer for 15 minutes. Add water again, blend everything with the broccoli, add cream and grated cheese, and heat until the soup is smooth.

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Composition and benefits for the body

Broccoli (or cabbage, in Latin - Brassica sylvestris) belongs to the cruciferous family and is a type of cabbage. She was known and appreciated back in the days of Ancient Rome. Today, many centuries later, Italian chefs are happy to use broccoli to prepare tasty and healthy dishes, moreover, they create real masterpieces with its help.

There are several popular varieties of broccoli on sale. The most common variety is Calabrese (the most recognizable variety, in the form of a green, sometimes bluish umbrella). But you can also find red and purple varieties in supermarkets.

Please note that the color of the fork does not affect the content of nutrients, as well as weight loss properties, so you can safely choose the one you like best.

As in cauliflower, it is not the leaves that are eaten, but the opened inflorescences, from which you can prepare soups, salads, side dishes and even mega-healthy fresh juices!

In nutrition, broccoli is considered a negative calorie food because it requires more energy (or calories) to be digested and absorbed by the body than it contains.

It is equally important that asparagus cabbage helps in the fight against certain diseases, for example, heart failure, problems with digestion of food, toxins and many others.

Here is a partial list of benefits contained in broccoli:

• vitamins A, C, E, K, B1, B2, B5, P, U, PP (due to which it helps to quickly cope with vitamin deficiencies);
• trace elements (calcium, potassium, zinc, magnesium, phosphorus, sodium, copper, manganese, selenium);
• amino acids (tryptophan, threonine, lysine, valine, leucine, methionine);
• cellulose;
• valuable vegetable protein (which, if necessary, can serve as a complete replacement for animal protein);
• antioxidants (compounds that actively fight cell aging).

It has been proven that asparagus cabbage strengthens cartilage tissue, blood vessels, increases the tone of the whole body, and also destroys harmful bacteria that cause peptic ulcers and even cancer.

Agree, very impressive for a vegetable!

Buckwheat with broccoli and pickled mushrooms

Photo: attuale.ru
This dish can be served cold instead of salad.

You will need:
1 glass of buckwheat, 100 g of broccoli, 100 g of pickled mushrooms, 1 pepper, 1 cucumber, olives, spices, 1 tbsp.
wine vinegar, 3 tbsp. olive oil. Preparation:

Boil the buckwheat, finely chop the cucumbers, mushrooms and peppers, and chop the olives. Break the broccoli into small florets, boil for a couple of minutes, rinse with cold water and add to the rest of the ingredients. Season the buckwheat and dress it with vinegar and oil.

Warm salad with chicken

This broccoli and chicken salad can be considered a complete lunch or dinner. It is prepared without any dressing at all, and homemade diet mayonnaise is used only for decoration, so you can do without it.

KBJU per 100 g: 42 kcal, 45.5 g protein, 1.1 g fat, 43 g carbohydrates.

To prepare, take:

• 200 g chicken fillet (breast)
• 150 g broccoli
• 1 tomato and 1 cucumber
• clove of garlic
• 1-2 pinches of oregano
• bunch of lettuce leaves
• a little mayonnaise for decoration
• salt - optional.

Step by step recipe:

1. Wash the fillet, dry with a paper towel, sprinkle with herbs. There is no need to cut the chicken - just simmer the whole fillet under the lid, adding a little vegetable oil. Make sure that the meat has time to cook inside; to do this, you can pierce it with a fork or a clean wooden stick - clear juice should come out without any blood.
2. Cut the tomato into slices; if it is large, then each piece can be additionally cut in half. Cut the cucumber into pieces.
3. Boil the broccoli in the same way as in the previous recipe, and then rinse the inflorescences with cold water.
4. Place the lettuce leaves on a plate - they will be the basis for our dish. Place slightly cooled meat and vegetables on them, cut into long strips.
5. Season the finished salad with garlic passed through a press and add salt. You can sprinkle the dish with your favorite herbal seasoning, and use mayonnaise to draw a “mesh” on it - a very tasty warm salad is ready!

Broccoli soup with egg

Photo: cookpad.com
A simple, laconic soup with a minimum of ingredients.

You will need:
700 g of broccoli, 1 potato, 1 carrot, 2 eggs, 1 liter of broth, 50 g of cheese, spices.
Preparation:

Chop the potatoes and carrots and boil in the broth until tender. Add broccoli and cook for another 5 minutes. Pour the beaten eggs into the soup in a thin stream, stirring, and after a minute remove from the heat. Season and sprinkle with grated cheese when serving.

Calorie content

Broccoli is a dietary product that, when fresh, has only 28 kcal. It is used during diets and for therapeutic nutrition.

When you add a vegetable to familiar dishes, their nutritional value changes, and the values ​​can be seen in the table:

Potato and broccoli salad

Photo: pinterest.ru
Surprisingly, broccoli is suitable even for hearty salads.

You will need:
300 g broccoli, 2 carrots, 2 potatoes, butter, 3 tbsp.
olive oil, 1 tsp. vinegar, 1 lemon, 1 tsp. mustard, spices. Preparation:

Cut the potatoes and carrots into cubes, boil and mix with butter. Break the broccoli into florets, boil for a couple of minutes and add to the rest of the vegetables. Mix ingredients for dressing and pour over salad.

Broccoli with shrimp

Photo: bazaar.ru
If desired, add a spoonful of lime or lemon zest.

You will need:
600 g of broccoli, 500 g of shrimp, 50 ml of soy sauce, 2 cloves of garlic, spices.
Preparation:

Cook broccoli florets for 3-4 minutes and cool in cold water. Fry shrimp with garlic and spices for 5 minutes, add soy sauce and stir. Add broccoli there and cook everything together for another 2-3 minutes.

Broccoli with eggplant

Photo: homad.ru
A universal casserole with a very rich taste.

You will need:
200 g broccoli, 2 eggplants, 150 g mushrooms, 1 onion, 100 g grated cheese, 1 cup sour cream, 3 tbsp.
butter, spices. Preparation:

Cut the eggplants into cubes, add salt and squeeze after 20 minutes. Boil the broccoli for 3-5 minutes, finely chop the onion and fry. Add eggplant to the onion and continue frying for 15 minutes. Separately, fry the mushrooms and broccoli, mix all the vegetables and place in the pan. Pour in sour cream with spices and grated cheese, and bake for 20-25 minutes at 200 degrees.

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