Broccoli and cauliflower are two very healthy foods rich in proteins, minerals and vitamins. The protein contained in broccoli is similar in composition to meat protein, and cauliflower contains a lot of rare vitamin U, which is involved in the formation of enzymes. Both of these vegetables perfectly complement each other both in terms of their range of nutrients and taste compatibility, so they can often be found in one dish; broccoli and cabbage salad is especially good. Moreover, there are many recipes. And what’s good news is that almost all of them are also suitable for a vegetarian menu!
How to quickly and tasty cook fresh broccoli in a frying pan?
Frying fresh broccoli in a frying pan is the easiest way to make a wonderful side dish for any dish. This cabbage is cut into florets, blanched and then fried in oil without additional ingredients.
Ingredients
–+4 servings
- Broccoli cabbage 800 gr.
- Butter 20 gr.
- Vegetable oil 3 tbsp.
- Salt to taste
Steps
30 min.Print
Using a knife, cut the broccoli into small florets and remove the thick stem bases. Then fill the inflorescences with cold water for 10 minutes.
In a separate bowl, boil clean water with a little salt. Place the soaked broccoli in boiling water and blanch for no more than 3 minutes from the start of boiling, because the cabbage quickly becomes soft.
After 5 minutes, use a slotted spoon to transfer the blanched broccoli onto a kitchen towel to remove as much excess liquid as possible. During this time, heat in a frying pan (ideally a wok) three tablespoons of vegetable oil with a piece of butter.
- Place the dried broccoli florets into hot oil and fry them over medium heat on both sides. Determine the degree of roasting according to your taste. Broccoli in a frying pan is ready. Transfer it to plates and serve with a piece of fish and rice.
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Fasting day
A fasting day on broccoli will help you cleanse your intestines well and lose up to 2 kg. This is a good way to start any diet. Allowed to eat:
- Broccoli, prepared in any gentle way without the use of oils;
- Broccoli smoothie;
- Citrus fruits, kiwi, green apples and sour berries are in the first half of the day.
During such a fasting day, you need to drink at least 3 liters of clean water.
It is best to spend a fasting day drinking - this will not only cleanse the body, but also “rest” the organs of the digestive tract. It is also good to include a day on broccoli in a detox program designed for several days.
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.
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Broccoli - beneficial properties for weight loss
Before you begin your path to slimness, it is worth studying the properties of broccoli for weight loss. Almost all of the beneficial substances included in its composition are actively included in the metabolic processes of the body, including fat. Due to their acceleration, gradual weight loss begins. How is this ensured? Weight loss occurs thanks to:
- Vitamin C and calcium. There are a lot of them in the composition. These substances are catalysts for metabolism - it accelerates and does not allow waste, toxins and fat deposits to linger in the body.
- Low calorie. 100 g of this vegetable contains only 30 kcal, but at the same time it has high mineral and vitamin value, which makes the vegetable a valuable product for weight loss.
- B vitamins. They interact with dietary fiber and chlorophyll, which leads to complete cleansing of the body.
- Coarse dietary fiber filled with water. Their content can help to quickly satisfy hunger, and for a long time.
Vitamin composition
The beneficial properties of broccoli, including in relation to weight loss, are due to. The composition of broccoli is superior to many foods in terms of microelements and vitamins. In this case, the calorie content of the product is considered negative. One small inflorescence contains:
- macroelements – phosphorus, magnesium, calcium, sodium, calcium;
- vitamins – groups B, A, E, PP, C;
- microelements – manganese, zinc, copper, iron, selenium.
How to deliciously fry broccoli with eggs?
For a quick and satisfying breakfast, you are invited to cook broccoli with an egg in a frying pan. These products go well together and you don’t need meat with them, which will be much healthier. The dish is well suited for both children's and PP nutrition.
Cooking time: 20 minutes.
Cooking time: 5 minutes.
Portions: 2.
Ingredients:
- Broccoli – 500 gr.
- Egg – 3 pcs.
- Oil – for frying.
- Salt - to taste.
- Spices - to taste.
Cooking process:
Step 1. First of all, prepare all the ingredients for breakfast. Place fresh broccoli in cold water for 20 minutes with the cuttings facing up to remove nitrates from its surface. Then rinse the broccoli under running water and divide it into individual small florets.
Step 2. Boil clean water in a saucepan and place the broccoli florets in boiling water for 2-3 minutes. Then place them in a colander to drain all the liquid.
Step 3. Heat some oil in a frying pan and add the broccoli to it. Sprinkle the cabbage with salt and any spices to your liking and fry for 5-7 minutes until light golden brown. Cook over medium heat and turn the florets with a fork to ensure even cooking.
Step 4. Crack three eggs into the fried broccoli. As soon as the white turns white, quickly mix the florets with the egg so that they are covered with egg batter on all sides. In a couple of minutes, your broccoli with egg in a frying pan will be ready. You can serve the dish for breakfast.
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Side dish recipe
Broccoli (diet recipes are almost always made without a large number of ingredients) is ideal for a side dish that can be quickly baked in the oven. You just need to properly process the vegetable to fully enjoy its taste.
Composition of ingredients
Product set:
- fresh broccoli – 500 g;
- garlic – 2 cloves;
- olive oil – 3 tbsp. l.;
- salt and black pepper - to taste.
What can be added and changed in the composition
Instead of fresh vegetables, you can use frozen semi-finished product. But with such a product, you need to skip the first steps of preparation and immediately place it on a baking sheet, seasoning it with oil and spices in advance.
Step-by-step cooking process
Detailed description of the recipe:
- The first step is to separate the broccoli into florets, place it in a colander and rinse under the tap.
- Now you need to boil salted water in a saucepan and put the vegetable in there for literally 2 minutes, and then immediately put it on ice. The blanching procedure will preserve the necessary crunch of the dish.
- Next, you need to peel the garlic cloves, pass through a press and mix with olive oil and black pepper.
- Rub the broccoli florets with the resulting mixture, place them on a small baking sheet and place in a preheated oven.
- At 190°C, the vegetable should be baked for no longer than 15 minutes.
Decoration and serving rules
It is better to serve the dish immediately hot, and if the recipe is taken for preparing a side dish, then as an addition to the dietary menu, you can put a baked or boiled chicken breast next to it.
Broccoli in egg batter in a frying pan
Crispy breading or batter changes the taste of any food, and broccoli prepared this way is considered the most delicious. The batter is prepared according to various recipes and with different additives. This recipe offers you the easiest and fastest version of broccoli in batter in a frying pan.
Cooking time: 20 minutes.
Cooking time: 10 minutes.
Portions: 1.
Ingredients:
- Broccoli – 250 gr.
- Egg – 1 pc.
- Flour – 2 tbsp.
- Oil – for frying.
- Salt - to taste.
- Spices - to taste.
Cooking process:
Step 1. First rinse fresh broccoli well under running water and then separate it into individual florets with a knife. Boil it in water with a little salt for 4-5 minutes. Then place in a colander so that all the liquid drains and the cabbage cools slightly.
Step 2. During this time, in a separate bowl, mix two tablespoons of flour with salt and any spices. In another bowl, beat the egg with a fork or whisk.
Step 3. Place the broccoli florets into a bowl with the flour mixture and quickly roll them in flour on all sides so that the flour does not become glue.
Step 4. Then pour the beaten egg over the broccoli and stir just as gently and quickly.
Step 5. Heat the oil well in a frying pan and transfer the battered inflorescences to it. Over moderate heat, fry the broccoli florets on both sides until golden brown and crispy. The dish is ready, you can serve it for breakfast.
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Description
The composition of the vitamin complex in this cabbage is off the charts: C, PP, B, E, K, U. And it also contains a record content of beta-carotene in comparison with all existing vegetables.
From minerals: potassium, calcium, sodium, iron, selenium, magnesium and zinc. Broccoli puree soup is perfectly absorbed by the body, satisfies hunger and gives a pleasant aftertaste. It is very tasty and has a pleasant creamy consistency, unusual in appearance and suitable for everyone.
If you want to diversify your daily diet with something truly tasty and healthy, then this option will suit you perfectly (broccoli and cauliflower puree soup or pumpkin, as well as Brussels sprouts and pumpkin). You will learn how to cook broccoli soup from the recipes below.
Quick recipe for broccoli with cheese in a frying pan
Even knowing about the benefits of broccoli, its appearance, bland taste and special smell make many people sad, not to mention children. But, nevertheless, cooked with other ingredients, and in the proposed recipe with hard cheese and sour cream, your family will really like it, and your guests will not refuse it.
Cooking time: 40 minutes.
Cooking time: 10 minutes.
Portions: 3.
Ingredients:
- Broccoli – 500 gr.
- Hard cheese – 70 gr.
- Sour cream – 150 gr.
- Vegetable broth – 50 ml.
- Salt - to taste.
- Spices for vegetables - to taste.
- Greenery - for decoration.
Cooking process:
Step 1. We wash forks of fresh broccoli under running water and divide them into individual inflorescences, removing the thickest stems with a knife.
Step 2. Then boil the broccoli for 7-10 minutes in boiling water. Place the boiled inflorescences in a colander to drain all the water.
Step 3. In a heated frying pan with a small amount of oil, transfer the broccoli from a colander and pour it with sour cream of any fat content.
Step 4. Then sprinkle the broccoli with salt and spices to your taste, pour in 50 ml of cabbage broth and simmer it under the lid and over moderate heat for 4-5 minutes.
Step 5. Grind a piece of hard cheese on a coarse grater. After 5 minutes, sprinkle the broccoli stewed in sour cream evenly with grated cheese, close the lid of the pan and continue cooking the cabbage until the cheese is completely melted.
Step 6. Broccoli with cheese in a frying pan is ready. Transfer it to serving plates, decorate with any finely chopped herbs and serve.
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Final advice from nutritionists
Many nutritionists advise those who struggle with cellulite to eat broccoli: it contains a lot of potassium, which removes excess water and toxins from the body, as well as copper and zinc, which help increase the elasticity and smoothness of the skin.
“Emerald broccoli” is considered a “favorite” - one of the types of this vegetable, which is often called “asparagus cabbage”. American nutritionists even came up with the so-called “emerald diet” or “emerald diet”, which, according to many losing weight, is quite effective. The calorie content of “asparagus cabbage” is only 28 kcal per 100 grams of product. The newspaper 7days.ru describes this diet in more detail.
Mikhail My name is Mikhail, I am 41 years old. By vocation and education I am a cook, I often cook for the whole family. But I work in a completely different field. I love to cook, I know how. This is probably why I ended up among the authors of the site. In addition, I have been a vegetarian for several years now, and often experiment, adapting a variety of recipes to my tastes. I hope my experience will be useful to readers of the site.
Broccoli with cauliflower in a frying pan
Broccoli and cauliflower, as two subspecies of regular white cabbage, are returning to the table due to the desire of many to eat healthy, and besides, they are more healthy, nutritious and low-calorie. You can cook them together at any time using frozen vegetables. Experiment with the basic ingredients and create many wonderful flavor combinations of these vegetables to accompany chicken or fish.
Cooking time: 20 minutes.
Cooking time: 10 minutes.
Portions: 2.
Ingredients:
- Broccoli – 300 gr.
- Cauliflower – 200 gr.
- Onion – 1 pc.
- Egg – 1 pc.
- Salt - to taste.
- Sugar – ½ tsp.
- Provençal herbs – ½ tsp.
Cooking process:
Step 1. In a frying pan, fry the onion cut into small pieces until transparent. Add half a teaspoon of sugar to the onion.
Step 2. Then add cauliflower and broccoli florets to the fried onions. There is no need to defrost frozen cabbage. Boil fresh for 2-3 minutes in boiling water, and then drain in a colander. Fry the cabbage over moderate heat and do not cover the pan with a lid, then the inflorescences will retain their shape well.
Step 3. While the cabbage is frying, beat one chicken egg with a pinch of salt and Provençal herbs in a bowl.
Step 4. Then pour this egg mixture into the already fried cabbage and stir quickly and gently with a fork so that the egg covers all the cabbage inflorescences. Fry the cabbage until golden brown.
Step 5. Then transfer it to portioned plates and serve hot as a side dish to the main course.
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With potatoes in your sleeve
Broccoli in tandem with potatoes can often be found in recipes.
This option is suitable for a diet menu and is very easy to prepare.
Composition of ingredients
Product set:
- broccoli – 450 g;
- potatoes – 500 g;
- smoked paprika – 1 tsp;
- olive oil – 1 tbsp. l.;
- spices, salt, pepper - 1 pinch each.
What can be added and changed in the composition
You can add a little low-fat sour cream or 1 tbsp. l. tomato paste. Fresh chopped herbs would also be useful.
Step-by-step cooking process
Cooking process:
- First you need to prepare the vegetables. To do this, first wash, peel and cut the potatoes into large cubes.
- By this time, you need to boil water in a saucepan, salt it and blanch first the potatoes and then the broccoli florets in this mixture for no more than 3 minutes.
- Now you need to throw everything into a colander, draining all the liquid, and then transfer it to a deep cup.
- You need to sprinkle everything with smoked paprika, spices and drizzle with olive oil. The products must be thoroughly mixed and placed in a baking sleeve, tying both ends and making several punctures on top with a toothpick.
- All that remains is to send the food to the oven, preheated to 180°C. Cooking time is approximately 25-30 minutes.
Decoration and serving rules
After removing the sleeve from the oven, you should let it stand for a while so as not to get burned by the steam, and then cut it and serve it on the table as a side dish with boiled meat or as an independent dish.
Step-by-step recipe for cooking broccoli with chicken
For those who respect broccoli, this recipe suggests cooking it with chicken. These products can always be bought at any supermarket, and the dish will be inexpensive, tasty and low-calorie, because chicken and cabbage do not require much time to cook. Add sour cream and sweet pepper to the dish.
Cooking time: 35 minutes.
Cooking time: 10 minutes.
Portions: 2.
Ingredients:
- Broccoli – 1 head.
- Chicken fillet – 2 pcs.
- Sweet pepper – 1 pc.
- Sour cream – 100 gr.
- Salt - to taste.
- Spices - to taste.
Cooking process:
Step 1. Wash fresh broccoli under running water, separate into individual florets and then blanch for 3 minutes in boiling water with a little salt. If you have frozen broccoli, you can fry it immediately without defrosting.
Step 2. Wash the chicken fillet, dry it with a napkin and cut into small pieces. Chop the seeded sweet pepper into strips.
Step 3. In a heated frying pan (for a dietary dish, you can do it without oil), fry the fillet pieces until white. Then add chopped pepper to it and fry it a little.
Step 4. Then place the boiled or frozen broccoli florets into the frying pan.
Step 5. Sprinkle the chicken and cabbage with salt and spices to your taste. Then pour sour cream over them, mix a little and cover the frying pan with a lid. Simmer broccoli with chicken over low heat for 20–25 minutes. During this time, the chicken and cabbage will become soft, but the meat will still remain juicy.
Step 6. Transfer the finished dish to portioned plates and serve for lunch.
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Cutlets with minced chicken
Broccoli (dietary recipes can be made not only healthy, but also very tasty) can be added to minced chicken and baked cutlets, which will be less calorie and contain a lot of nutrients.
Composition of ingredients
Product set:
- chicken breast – 700 g;
- broccoli – 250 g;
- egg – 2 pcs.;
- garlic – 2 cloves;
- breadcrumbs - 4 tbsp. l.;
- salt, ground pepper - to taste.
What can be added and changed in the composition
You can remove eggs from the composition and use, for example, starch as a binder. Some people use minced meat for a dietary dish from turkey or lean beef.
Step-by-step cooking process
Step by step guide:
- The chicken breast must be freed from the film, rinsed with tap water, dried with napkins and cut a little.
- The meat must be passed through a meat grinder, and the washed broccoli must be chopped using a blender.
- You should combine both compositions, beat in the egg, add salt, breadcrumbs and ground pepper and mix the minced meat, be sure to beat it on the bottom of the bowl at the end.
- The composition must be allowed to rest in a cool place, covered with cling film, for 30 minutes.
- From the resulting mass you need to form oval or round cutlets, moistening your palms in cold water.
- Now you need to cover the sheet with a piece of parchment paper, distribute the semi-finished products on it, leaving a distance of 2-3 cm between them.
Next, you need to preheat the oven to 200°C, place the cutlets in it and bake them for 30-35 minutes.
Decoration and serving rules
It should be served hot as a separate dish or with a side dish, offering guests a sauce made from sour cream mixed with pressed garlic and chopped herbs.
A simple and quick recipe for broccoli with sour cream
Broccoli in a frying pan and with sour cream will be a very tasty and simple dish for you and not only for supporters of PP, because this cabbage is very healthy and should be included in the diet of both children and adults. We take good quality sour cream and add garlic and spices for flavor, which will make the broccoli more tasty.
Cooking time: 35 minutes.
Cooking time: 10 minutes.
Portions: 3.
Ingredients:
- Broccoli – 600 gr.
- Sour cream – 1 tbsp.
- Garlic – 3 cloves.
- Dill – 1 bunch.
- Ground coriander – 1 tsp.
- Salt - to taste.
- Water – 1 tbsp.
- Oil – for frying.
Cooking process:
Step 1. Rinse the head of fresh broccoli well under running water and use a knife to divide it into individual inflorescences of any and the same size as you like. Remove thickened cabbage stems.
Step 2. Heat oil in a frying pan, you can take vegetable oil and butter, and fry the broccoli florets on all sides for 3 minutes over high heat.
Step 3. During this time, prepare the sour cream dressing for the broccoli. Chop the garlic cloves into garlic cloves and place in a bowl. Add finely chopped dill to them, add salt and ground coriander and add a glass of sour cream. Mix these ingredients well with a spoon. The dressing turns out thick, so pour a glass of water into it and stir again.
Step 4. Then pour this sour cream dressing over the fried broccoli florets and cover the frying pan with a lid. Cook broccoli in sour cream for 15 minutes over low heat.
Step 5. During this time, some of the liquid will evaporate, the sauce will become thicker, and the broccoli will become soft. The dish is ready. You can place it in portioned plates and serve, topped with sauce.
Bon appetit!
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Afterword
If you're one of those people who doesn't care what he puts in his mouth. If you strive to lead (at least as much as possible) a healthy lifestyle. If you want to maintain youth and beauty for as long as possible, broccoli deserves your attention.
Don't overdo it and jump on her right away. There is no need to create a cult, otherwise a few months will pass and you simply will not be able to look at this product. But our task is completely different - using broccoli in moderation, gradually introducing it into your diet and discovering more and more new dishes from it, adjusting your diet so that it brings you joy and health for many years. Yes, broccoli is not a panacea, but it is one of the healthiest and most accessible products to us, and it would be simply stupid not to use it in our daily diet.
Eat broccoli, be healthy, beautiful and slim!
Broccoli in cream sauce in a frying pan
There are many options for cooking broccoli, but the most delicious is the recipe for broccoli in cream in a frying pan. This dish is prepared simply and quickly. It is advisable to use heavy cream, and both fresh and frozen broccoli will do. Spices are often added to the dish: rosemary or pepper; in this recipe we will add French mustard beans.
Cooking time: 30 minutes.
Cooking time: 10 minutes.
Portions: 1.
Ingredients:
- Broccoli – 200 gr.
- Cream 30% – 70 gr.
- Milk – 40 ml.
- French mustard – 2 tbsp.
- Salt - to taste.
- Oil – for frying.
Cooking process:
Step 1. Rinse the broccoli well under running water and divide it into equal-sized florets. Frozen broccoli can be thawed in cold water without losing its properties.
Step 2. Heat a little vegetable oil in a frying pan and fry the cabbage inflorescences over high heat for 3 minutes.
Step 3. Then pour the amount of heavy cream with milk calculated for the number of servings into the fried broccoli and salt the dish to your taste. Mix everything a little, cover the frying pan with a lid and simmer the broccoli over low heat for 5 minutes.
Step 4. Then put two spoons of grain French mustard into the frying pan, stir gently again, simmer the dish for several minutes without closing the lid, and turn off the heat.
Step 5. Broccoli in cream sauce is ready. You can transfer it to a beautiful plate and serve it to the table.
Bon appetit!
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Broccoli soup: general principles and preparation methods
It would seem that we have been familiar with cabbage, and broccoli belongs to its family, from early childhood. However, there are some features that would not hurt to take into account when planning to cook a truly appetizing dish for the whole family.
Broccoli contains a revolutionary concentration of sulfur compounds. Thanks to them, the smell of the vegetable has characteristic notes that are quite specific. Good housewives know about this, so they have come up with a good method of getting rid of the deficiency. Before you put the cabbage in the water, you need to throw in a small pinch of soda. This will cancel out the not-so-successful aroma, but it is important not to overdo it so that the soup does not subsequently have another, no less unpleasant aftertaste.
Preparing food is a delicate matter
Preparation of dietary broccoli soup is possible using plain water, as well as broth. You can cook it from poultry or other vegetables, which is also quite acceptable. All this is optional, depending on the chosen diet.
- This dish will be somewhat thicker and will acquire a pleasant creamy consistency after adding potatoes. Ideally, it should be cleaned, and after it is cooked, mash or grind in a blender.
- Despite the dietary nature of the dish, it is better to add not only vegetable, for example, a little olive oil, but also quite a bit of cream. It is optimal to choose ghee, which is much healthier for the body. Ideally, you should combine fifty percent vegetable and creamy.
- During cooking, almost all of the products are placed in the container at the same time. It doesn't really matter how you cut them, as they will be pureed through a sieve or blender to achieve a creamy consistency. However, small segments cook much faster, so it makes sense to chop them into tiny pieces.
- After blending the vegetables with a blender, you will get a fairly thick puree. You will need to add pre-prepared broth to it. You need to make sure that there is not too much of it, otherwise the soup will be thin and watery.
Cream, which is always present in broccoli soup, is poured at the very end of the process. If you add them in advance, they will greatly slow down the cooking of vegetables. They will become hard and difficult to wipe clean.
Recipes for making muesli bars at home for those who choose proper nutrition!
Benefits and harms
These two types of cabbage are rich in microelements similar in composition , such as:
- vitamins C, B;
- proteins;
- cellulose;
- iron;
- zinc;
- potassium.
However, in broccoli these elements are doubled in quantity compared to cauliflower. For example, 100 grams of broccoli contains more vitamin C than cauliflower. Like every product, cauliflower and broccoli have some contraindications that should be taken into account:
- Allergy sufferers, as well as those with gout and intestinal disorders (enterocolitis, irritation, etc.) need to be careful with cauliflower and remember that using it every day can affect the thyroid gland.
- Broccoli is not recommended to be eaten if you have problems with the pancreas, as well as gastritis with high acidity.
Energy value of cauliflower (100 g):
- calorie content – 30 kcal;
- proteins – 2.5 g;
- fats – 0.3 g;
- carbohydrates – 5.4 g.
Energy value of broccoli (100 g):
- calorie content – 28 kcal;
- proteins – 3 g;
- fats – 0.4 g;
- carbohydrates – 5.2 g.
