Healthy Broccoli Recipes

Broccoli makes one of the most preferred veggies in every kitchen. Similar to the cauliflower and cabbage by plant family, the calories in broccoli are low. It is also loaded with vitamins, dietary fiber, anticancer compounds and selenium. And to reap all these nutrients, broccoli should be fresh and cooked properly. At the time of purchasing, select compact, dark green spears that do not have yellow spots. For healthy eating, most people love to have steamed or boiled broccoli; while others prefer consuming raw broccoli in salads. Remember that overcooking or boiling for an extended time reduces the nutritional value of it. The following are some healthy broccoli recipes for your reference.

Roasted Broccoli and Tomato

Ingredients

• 12 ounces broccoli crowns (florets cut into bite-size pieces)
• 1 cup grape tomatoes
• 10 pitted black olives, sliced
• 2 teaspoons capers, rinsed
• 2 cloves garlic, minced
• ½ teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1 tablespoon extra-virgin olive oil
• ¼ teaspoon salt

Directions

Apart from boiling and steaming, roasting forms the base of broccoli recipes. To start with this low-calorie, roasted broccoli recipe, preheat oven to 450° F. In a large bowl, add olive oil, garlic and salt. Mix well and add cut broccoli and tomatoes. Toss for even coating of the vegetables with the oil mixture. Following this, arrange broccoli and tomato in one layer in a baking sheet. Bake broccoli for 10-12 minutes. By the meantime, take a large saucepan and combine the remaining ingredients - sliced olives, lemon zest, lemon juice, oregano and capers. Remove roasted broccoli and tomato from the oven. Add them in the bowl containing lemon mixture. Toss well and serve hot.

Healthy Broccoli Soup

Ingredients

• 1 bunch broccoli
• 2 potatoes, peeled and diced
• 1 medium onion, chopped coarsely
• White parts of 2 leeks, chopped coarsely
• 1 shallot, chopped
• 4 cups water
• 2 tablespoons snipped chives
• Salt and freshly ground black pepper to taste

Directions

Prepare the broccoli by chopping the florets and tender stems. Do not discard the lower hard stems, you can use them in vegetable stir fry recipes. Place the broccoli, potato, onion, leek and shallot in a large saucepan. Sprinkle salt and pepper as per your taste. To this, pour enough water till the vegetables submerge completely. Put the saucepan over medium high heat and bring it to a boil. Cover lid and simmer the soup for 30 minutes, or until vegetables turn tender. Remove from heat and allow the soup to cool down. Then, blend this broccoli soup in an electric mixer to make a smooth concoction. For better taste, chill soup overnight. Next day, pour soup in serving bowls, garnish with chives and serve. You can also try broccoli salad recipe to complement your healthy meal menu.

Healthy Steamed Broccoli

Ingredients

• 1 small bunch broccoli (about ¾ pound)
• 1½ tablespoons olive oil
• 1 garlic clove
• 1½ teaspoons fresh lemon juice

Directions

This is one of the healthy steamed broccoli recipes, which you can complete cooking within 10 minutes. Regarding how to steam broccoli, first prepare the florets and lower stem (just below the florets). You can peel the stem and cut crosswise into ½ inch thick pieces. For the florets, do not cut them too small, 2 inch thick pieces are ideal. Using a steamer, steam the cut florets for about 5 minutes, or until they turn crisp-tender. Take a thick skillet and add oil, chopped garlic and lemon. Heat the skillet over medium heat. Sprinkle salt and pepper to taste. Cook until you smell that typical aroma of garlic and then remove from heat. To this skillet, add steamed broccoli, toss well and serve for a healthy breakfast.

So, learn how to cook broccoli properly and try out the above easy healthy broccoli recipes to serve your family members a nutritious treat. A simple trick for conserving broccoli nutritional value is to boil it for only 6-7 minutes. It not only conserves the vitamins and anticancer compounds, but the prepared dish is more palatable than overcooked ones.