Broccoli dishes. Broccoli and cauliflower: recipe, cooking features and recommendations. Soup recipe for toddlers

Broccoli is a type of cabbage that has beautiful florets and thick, juicy stems. An annual culture came to us from the Mediterranean. Asparagus cabbage, as it is also called, in appearance resembles a cauliflower, only a rich green color. This versatile product is suitable for the daily menu.

For the first time I tried broccoli in Adler, in the dining room on the embankment. There it was served baked under cheese. From that moment on, I just fell in love with her and took her for lunch every day along with buckwheat. Now sometimes I indulge myself at home. We have fresh broccoli in spring and autumn, so you need to seize the moment.

How to cook broccoli quickly and tasty in a pan

Today, cabbage with an incomprehensible name broccoli is on my table and it is quite recent in my diet. As soon as I met her, I began to grow her in my garden. Pretty troublesome this occupation, I'll tell you, but if you want, then everything will work out. I want to share one of my regular dishes, which I cook with broccoli in a pan.

When I talked about broccoli, that I was going to cook them and dedicate an article to it, people's opinions were divided, someone approved, and someone, on the contrary, turned his nose. But I know such a secret, thanks to which broccoli always turns out delicious, crispy inside, in general, the way it should be.

Ingredients

• Broccoli - 150 grams
• Egg - 3 pcs.
• Butter - a small piece for frying

Step 1. Put a pot of water on the fire, bring it to a boil and salt it. Omit the broccoli florets and boil for no more than 5 minutes. After cooking, it must be lowered into cold water with ice, this is one of the important points in working with broccoli. It is necessary to achieve the state of Al-Dente, and if you just get it, then under the influence of temperature it will digest itself.

Cool in cold water and take out. Note that thanks to the ice bath, broccoli retains its bright green color and remains crispy inside.

Broccoli cabbage: benefits and harms, medicinal properties

The use of asparagus cabbage has a positive effect on well-being. It is recommended to introduce it into the diet of people with indigestion. This is unlikely to get rid of serious problems, but mouth-watering broccoli dishes are suitable as a preventive measure, the health benefits of which are as follows:

• reduces the risk of cardiovascular disease,
• constipation disappears,
• return to normal cholesterol levels,
• blood vessels are strengthened
• increases immunity,
• appetite improves,
• normalizes sugar levels
• vision returns to normal
• increased resistance to stress.

The use of the product is a good prevention of osteoporosis. Broccoli is especially valuable for stomach ulcers. It contains vitamin U, which has an anti-ulcer effect.

Benefits for Women

100 grams contains only 30 kcal. Vegetable dishes quickly saturate, reduce appetite, cleanse the intestines from pathogenic bacteria. They are used for weight loss, used in detox programs, diets.

The medicinal properties of broccoli are not limited to cleansing. Cabbage has a complex effect. It stimulates cell regeneration, prevents skin aging, preserves youth. With regular use, appearance improves, acne disappears. This is the healthiest food for beauty. Its use leads to noticeable positive changes:

• nails are strengthened
• an emotional background is being established,
• improves the condition of the hair,
• reduces the risk of tumor formation,
• weight decreases.

The presence of vitamin B9 makes the vegetable essential for those who are planning to become a mother. Folic acid in pregnant women is essential for good mood and cell division.

Cabbage has a positive effect on women's health:

• calms, reduces susceptibility to stress;
• prevents the occurrence of anemia, beriberi;
• increases resistance to infections;
• contributes to the proper intrauterine development of the child;
• normalizes bowel function, stimulates digestion.

Broccoli is also effective for weight loss. Soup is cooked from it, side dishes, snacks are prepared, stewed or fried in oil with spices.

The product is useful for lactation. It supplies the body of a nursing mother with a supply of minerals and other elements that improve the quality of milk.

Why do men need cabbage?

The benefits of broccoli for men cannot be overestimated. The vegetable exhibits the following properties:

• is the prevention of atherosclerosis and prostate cancer,
• strengthens the skeletal system
• increases the potency
• accelerates the recovery period after injury.

Benefits of broccoli for children

Adding to the children's menu will support the immune system, provide stress resistance, and prevent anemia. Broccoli dishes are a valuable source of fiber and nutrients that contribute to full development.

Broccoli cabbage, the benefits of which are obvious for all ages, is actively used in baby food. A slow cooker will help your child cook delicious broccoli. The pieces are placed on the grate, water is poured into the bowl and the “Steam cooking” mode is started. Time is limited to 10 minutes.

Possible harm

It is better not to eat a vegetable with increased acidity of gastric juice, in cases of individual intolerance, allergic reactions, or diseases of the pancreas.

Like all cruciferous vegetables, broccoli reduces thyroid hormone production. It should not be used constantly by those who suffer from hypothyroidism or autoimmune thyroiditis.

Broccoli cabbage recipe

Step 2 We heat the pan and melt a piece of butter, add a little vegetable oil and fry the broccoli for literally half a minute. Pour them with beaten eggs with salt and ground pepper. Cover the pan with a lid and wait 3-4 minutes if you want soft-boiled eggs, or 5 minutes so that the eggs are completely cooked.

It turned out very tasty and beautiful omelette for breakfast. There is nothing complicated, the main thing is to cook broccoli correctly in advance, and then you can form different dishes with it.

How long to cook fresh broccoli

Fresh broccoli is quick and easy to prepare. However, it is better to limit time cooking to keep the vegetable crispy. It depends on the cooking method:

• 5 minutes for a couple, to maintain a light crunch;
• 7 - 10 minutes in boiling salted water for a soft texture;
• 6 - 8 minutes in the microwave.

Chef's Tip: "Dip the boiled vegetable briefly in ice water to keep it's beautiful green color."

Broccoli stew with vegetables

Broccoli, like cauliflower, is very healthy. It contains useful vitamins and trace elements necessary for our body. Of course, it is desirable to eat this vegetable fresh, but today we will put it out. We will do this together with other equally healthy vegetables. But the main role is assigned, of course, to broccoli. You will definitely like this dietary, low-calorie dish.

And now I will show you how to cook, or rather, it will be said how to stew vegetables with broccoli. It will be a wonderful side dish for meat, but it also turns out very tasty as an independent dish.

Ingredients

• Broccoli - 150 grams
• Frozen green peas - 50 grams
• Frozen green beans - 80 grams
• Carrot - 1 pc.
• Bulgarian pepper - 1 pc.
• Onion - 1 pc.
• Salt and ground black pepper - to taste
• Vegetable oil - for frying
• Water - 50 ml.

Step 1. You can cook with both fresh broccoli and frozen, but then place it in room temperature water in advance and slowly defrost. We only need its inflorescences and it is best if they are still not open. Divide very large pieces into two or four pieces.

How to choose and prepare broccoli for cooking

This cabbage, though simple, but a useful product! Its taste qualities depend on the right choice and preparation. When buying a vegetable, know that it is suitable for further use (for example, freezing). How to cook broccoli depends on the type of processing by the manufacturer:

• Fresh cabbage is easier to choose. When buying, pay attention to the stalk. Its structure must be solid, holistic. The bright green color of the top is a sign of freshness. Before cooking, the vegetable should be briefly dipped in cool water, then 1-2 cm of the stem should be removed. To preserve the raw inflorescence, it is frozen and stored for a long time in the freezer compartment.
• Frozen broccoli is still processed at the factory, so it gets half-baked on store shelves. Despite this, the cabbage still needs to be cooked before being added to the side dish. The main thing is to pay attention to the product itself when choosing. A yellowish tint indicates overripeness and the loss of most of the minerals.

Broccoli Dish - A Quick and Delicious Recipe

Finely chop the onion, and cut the carrot into a cube or you can use straws, as you like.

We clean the Bulgarian pepper from seeds and internal partitions, today I have it red. We cut it into the same pieces as carrots. You can take peppers of different colors, it will also turn out beautifully.

Step 2 When all the vegetables are prepared, you can heat the vegetable oil and fry the onion first until blush, and then add the carrots to it.

Stir, cover with a lid and turn off the heat. Simmer for 3 minutes, then pour the frozen green peas and green beans into the pan.

Stir, pour literally 50 ml. oxen, cover with a lid and simmer for another 3 minutes.

Three minutes have flown by, open the lid and add the bell pepper and broccoli florets. If you want it hotter, you can add chopped chili at this stage.

Step 3 Salt and add ground black pepper to taste, cover and simmer for another 5 minutes.

After that, remove from heat and you can enjoy the summer flavors of vegetables. Serve as an independent dish or as a side dish for meat or fish.

Broccoli: Which Part Can You Eat?

A head of cabbage consists of a stem, leaves and inflorescences. They are all edible, but not all are used. Usually, buds with a small branch are cut off from a dense stem and cooked separately. They taste better and require less hassle.

The twigs have more nutrients than the inflorescences. If you come across too hard stems, then remove the skin from them, and leave the tender light core. It should be boiled and then fried or mixed with stew, but the most useful thing is to rub it on a grater and make a salad.

I throw away the leaves, although many sources report their nutritional value. Their taste is harsh and, in my opinion, not suitable for eating. I tried boiling water over them, welded them, and in the end I came to the conclusion that it’s better not to waste time on trifles.

If you want to experiment, then choose heads with elastic leaves of a rich color without damage. Maybe your experience will be better than mine.

Broccoli in batter - a step by step recipe in a pan

When I first tried broccoli in batter, I did not immediately realize that it was cabbage. Of course, I really wanted to try to cook on my own, so to speak, to repeat. And I got everything right. I think you can do it too without any problems. Try it and you will fall in love with this amazing vegetable.

If you do not like broccoli, then you simply do not know how to cook them. Having prepared once according to this recipe, immediately run for the supplement. And the children will not leave you behind and will ask for more and more.

Ingredients

• Broccoli - 1 kg.
• Flour - 200 grams
• Sour cream 1.5 cups
• Eggs - 4 pcs.
• Garlic - 2 cloves
• Dill - 1 bunch
• Baking powder - 1 tsp
• Cheese - 100 grams
• Salt - to taste
• Vegetable oil - for frying

Step 1. Let's start cooking broccoli with batter. Break the eggs and squeeze a couple of cloves of garlic into them. Mix with a whisk and gradually add flour, sour cream, baking powder and salt to taste.

Important!!! When you add flour, do not stop mixing, do not allow the flour to take lumps.

Video recipes: what to cook with broccoli

Broccoli is versatile! It can be added to sweet and savory dishes. Do you have a festive table or an ordinary dinner? A culinary creation from cabbage will always be in the spotlight. Even if the inflorescences are part of a lean meal, the vegetable will still be as appetizing as in the photo. The main thing is not to be afraid to spoil the taste characteristics of the ingredient and go too far with the quantity. You can't spoil the porridge with butter!

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Recipe for Broccoli with Egg and Cheese

We also put finely chopped dill here and you can add ground pepper to taste.

Grate the cheese on a fine grater in advance. We will sprinkle them with broccoli at the end, when they are still hot. But you can add cheese to the batter. Be sure to try both options, and in the comments indicate which one you like best.

Mix again and the batter is ready.

Step 2 We disassemble the broccoli into inflorescences and, using a fork, dip completely in the batter (batter).

Do not throw away the stems that remain from the inflorescences, you can cook a wonderful soup from them!

Fry in hot oil until golden and light brown.

Step 3 Sprinkle the already cooked and still hot broccoli with grated cheese.

When it melts, it will give a delicious taste and beautiful viscosity. I think everyone loves it, especially the kids.

How to choose and store broccoli

If you want to enjoy a dish of curly green cabbage, you should choose a fresh product. Today, broccoli is easy to find in the market, in a store or a greengrocer's shop. But, unfortunately, sometimes you can get on a low-quality vegetable, which pretty much spoils the impression of food.

So what do you need to know about this vegetable?

Fresh quality broccoli looks like this:

• Forks consists of many curly velvety inflorescences.
• When pressing on the surface of the inflorescences, there is no falling of the pulp, friability, stickiness or moisture.
• The aroma of cabbage is pleasant, fresh, barely perceptible.
• The tops are green, evenly colored, without inclusions of rot.
• Inflorescences have a juicy green tint.
• Cabbage stalks are also painted in a rich green color.
• On the surface of the "curls" you can see small dull green villi. This is fine.
• The forks are elastic, do not fall apart.

In a word, fresh ripe broccoli looks so that you can’t take your eyes off. Her appearance and aroma are appetizing, and nothing arouses suspicion. It is such a product that is worth buying for your kitchen.

The vegetable is stored for a long time. But he needs cold. Cabbage can be stored in the refrigerator for up to 14 days. It is advisable to wrap it in cling film for greater safety. This product will keep in the freezer for up to 12 months or more. Before you send broccoli to freeze, it is worth splitting it into inflorescences and packing it into food bags or containers.

Omelet with broccoli - a step by step recipe at home

While the cabbage season is coming, we will cook breakfasts from it, very tasty, quick, light and most importantly healthy. Broccoli contains vitamin C and vitamin K. The former is an antioxidant that helps our immune system work smoothly, while the latter plays a big role in the absorption of calcium. For those who care about their health, broccoli is just a godsend.

Ingredients

• Broccoli - 400 grams
• Eggs - 2 pcs.
• Milk - 100 ml.
• Butter - 2 tbsp. l. for frying
• Salt and ground pepper - to taste

Boil the inflorescences in boiling and salted water for 5 minutes. Personally, I most often find frozen broccoli in stores than fresh, but you can cook from both.

In a separate bowl, mix eggs, milk and salt with ground pepper. Whisk with a fork until smooth.

Saute cabbage in hot oil for 3 minutes. After that, we make the fire medium and fill them with the egg-milk mixture.

Do not rush to mix, wait a minute until the eggs “grab” and after that you can.

To taste, you can add salt and ground pepper, as well as your favorite herbs and spices, too, no one has canceled, add everything to your taste.

The omelette is tasty and very beautiful.

Broccoli cabbage: composition and useful properties

The product is of great interest to lovers of a healthy diet, as it contains valuable organic and mineral components. It is 80-90% water, 3% protein, 6% carbohydrates. It contains less than 0.5% fat.

A low-calorie vegetable suitable for diets and protects against many diseases. It contains a lot of plant fibers. They improve digestion, provide regular stools.

• Vitamin C. According to this indicator, broccoli is ahead of citrus fruits and second only to kohlrabi. A 100-gram serving provides the body's daily need for ascorbic acid.
• Vitamin K. Its content is almost as high. It regulates blood clotting.
• Vitamin B5. According to the content of pantothenic acid, the product can be compared with meat or legumes. Pantothenic acid neutralizes allergic reactions and prevents the development of autoimmune diseases.
• Folic acid. This essential element is useful not only for pregnant women, but is also favorable for menopause. It normalizes blood pressure, protects against depression, supports immunity.

Vitamins E, PP, A are present in a small amount. The vegetable is rich in mineral salts. It contains the most important trace elements:

Broccoli is a good source of selenium (given that its salts are rarely found in food), iodine, copper and iron. In addition, I have collected macronutrients in a table.

These data show that silicon is the leader - the most important element for the health of joints and blood vessels, maintaining youth and smooth skin. A daily green sprig will fully cover the need for this “element of life”, as Academician V. I. Vernadsky called it.

No organism can exist without silicon

IN AND. Vernadsky

Asparagus is rich in fiber. It actively removes slags and salts of heavy metals. It has a wide list of amino acids, but their percentage is small.

What is good about broccoli?

There are many valuable chemical compounds in green sprouts. Glucoraphanin is the precursor of sulforaphane. This organic compound has antimicrobial and antitumor activity.

Another interesting component is sulforophane. It protects against infections and is activated only when chewed.

Among the studied phytochemicals in cruciferous vegetables, sulforaphane is one of the most promising as a cancer fighter.

Patrick Quillin book "How to beat cancer through nutrition"

Indole-3-carbinol- another "miracle substance". He finds the altered cells and ruthlessly destroys them. Its entry into the body protects against any neoplasms. Why buy expensive supplements when it's so easy to get healthy with a simple snack? By the way, broccoli can be alternated with arugula, it is also rich in healing compounds.

Glycoside sinigrin strengthens the immune system, but its presence gives the product a specific flavor that not everyone likes.

Broccoli is good for people of all ages, from babies to the elderly. Including it in the diet serves as a reliable prevention of diseases, maintains strength and improves health.

Broccoli stewed in sour cream with garlic

As you may have guessed, there are a huge number of ways to cook broccoli. You can cook salads from it, cook for the winter, cook soups, but I like it better in stew. Maybe during heat treatment, some of all the useful properties are lost, but we will not stew for a long time. I think that in a few minutes, they will not all disappear.

Broccoli is a very healthy vegetable, and thanks to the sour cream and garlic sauce, it will also be very tasty.

Ingredients

• Broccoli - 600 grams
• Garlic - 3 cloves
• Sour cream - 1 cup
• Dill - 1 bunch
• Ground coriander - 1 tsp
• Salt and ground pepper - to taste
• Vegetable and butter - for frying
• Water - 1 glass

We disassemble the cabbage into inflorescences and fry in a mixture of butter and vegetable oil for 3 minutes over high heat.

While the broccoli is cooking, prepare the sauce.

Mix finely chopped dill, garlic passed through a press, add salt, ground pepper, coriander and sour cream.

Stir until smooth and to dilute the sauce, pour a glass of water into it. Pour the resulting sauce into the broccoli in a pan.

Cover with a lid and simmer on low heat for 13-15 minutes until the cabbage is cooked. If the florets are too large, then the time may be increased, so immediately cut the same size.

We spread the dish on a plate and pour garlic-sour cream sauce.

• Recipe for broccoli in a pan - how to cook ...
• How to freeze cauliflower for the winter

But the “correctness” of taste is a personal matter. Luckily, cruciferous recipes are always simple. Even if you are cooking cabbage for the first time, it is very easy to make a culinary masterpiece yourself. Well, or at least, quite a tasty side dish. For example, quickly and tasty bake broccoli with cauliflower in the oven!

Broccoli is not cooked as much as white or cauliflower, at least in Russia. This is an unfortunate omission: with its wonderful taste, a curly vegetable is an order of magnitude superior to other types of cruciferous in terms of the amount of nutrients, vitamins and minerals.

Broccoli with mushrooms in a creamy sauce

And this dish can be served even on holidays or cooked for dinner. A minimum of costs and time is not needed at all for cooking. Mushrooms and chicken breast go together wonderfully, and the fresh taste of cabbage complements and refreshes our whole wonderful dish. Although broccoli is very similar to cauliflower, the taste is completely different.

Ingredients

• Chicken breast - 500 grams
• Broccoli - 500 grams
• Mushrooms - 250 grams
• Salt - to taste
• Ground pepper - to taste
• Butter - for frying

For sauce:

• Garlic - 3 cloves
• Ginger chopped - 1 tbsp. l.
• Soy sauce - 0.5 cup
• Sugar - 1 tbsp. l.
• Chicken broth - 1 cup
• Flour - 2 tbsp. l.

Mushrooms, today I have champignons, cut into 1 cm thick plates, and if the mushrooms are not large, then simply into 4 parts.

Cut the chicken fillet into 3 cm cubes.

Fry the chicken fillet in hot butter until golden brown and remove.

Add oil again and fry the mushrooms for 1 minute, and after that we send frozen broccoli to them. Saute until cabbage softens and is cooked through. It will definitely take 7-8 minutes, maybe even more. It all depends on how much the cabbage is frozen.

We take out the vegetables and again add a tablespoon of butter. Now let's prepare the sauce.

Mince the garlic and ginger with a knife and fry for 1 minute. Add soy sauce, sugar and chicken broth. Mix and boil for a couple of minutes. If there is no broth, just use water.

Add flour to thicken. Stir until completely dissolved.

Put the mushrooms, broccoli and chicken breast into the sauce.

Salt and pepper to taste and simmer for another 2-3 minutes over low heat and transfer to plates.

This dish can be easily prepared and served, for example, for dinner. I'm sure a loved one will appreciate it.

What vitamins and minerals does fresh broccoli contain?

Broccoli belongs to the cruciferous family, which includes all cabbages: green, red, cauliflower, Brussels sprouts, as well as turnips, watercress and radishes. With a huge amount vitamins, minerals and dietary fiber fresh broccoli extremely useful in cooking.
Broccoli contains almost 90% water. Its energy value is only about 35 calories per 100 g, which is about the same as fennel or asparagus. This vegetable is very low in carbohydrates, and the protein level reaches almost 3 g per 100 g.

It is a rich source of vitamin C, vitamin K and vitamin B9 (folic acid). At an equal weight, broccoli contains twice as much vitamin C as an orange. There are also other B vitamins, vitamin E, and provitamin A.

Water contained in the vegetable is rich in minerals:

• potassium;
• calcium;
• phosphorus;
• magnesium.

Attention! Broccoli is one of the most calcium-rich vegetables! More calcium is found only in leafy vegetables.

It also has many trace elements:

• iron;
• zinc;
• manganese;
• copper;
• nickel;
• fluorine;
• cobalt;
• selenium.

Dietary fiber is present in large quantities, and consists mainly of insoluble fiber, as well as soluble fibers - pectins, which, when cooked, give the vegetable a soft texture.

Broccoli Cheese and Egg Casserole

I really love casseroles. They are so versatile that you can eat them for breakfast, lunch or even dinner. And most often I cook them for dinner. I don’t take much time, I don’t need to spend a lot, but how delicious it is! Not only is it very tasty, but how useful! If you have not cooked broccoli, then I advise you to cook this casserole and this recipe will remain in your memory for a long time, especially since you only need 5 main ingredients for cooking.

Ingredients

• Broccoli - 300 grams
• Eggs - 3 pcs.
• Milk - 100 ml.
• Flour - 2 tbsp. l.
• Cheese - 100 grams
• Salt and ground black pepper - to taste

Step 1. To begin with, put the broccoli inflorescences to boil in salted water for 5 minutes after boiling. After that, we discard them in a colander and let the water drain.

Step 2 Pour milk into eggs, gradually add flour and stir until smooth with a whisk or a regular fork.

Here we add salt, pepper to taste and half of the total volume of cheese, grated on a fine grater.

Training

The preparation depends on what type of dish you have chosen. So, for broccoli puree, the whole head of cabbage is suitable - along with leaves, stem, inflorescences. For salad - only inflorescences, and better fresh or steamed.

Fresh cabbage: what to do with leaves, stem, inflorescences

Typically, recipes imply broccoli florets: you need to cut them off at the base, leaving short legs for salads. In a garnish, you can put inflorescences with longer legs.

The stems can also be used as food. Just before cooking the stems, you need to cut off a thick protective layer of fibers with a knife or potato peeler. And then the tender core is quite suitable for soup or stew. In addition, the stems can be kept in the refrigerator for up to 2 weeks.

When cutting inflorescences, you need to try to sort them by size. Then, when cooking, they will fry or cook evenly.

Fresh broccoli can simply be added to salads, following the example of salads from ordinary, white cabbage. There are much more vitamins in fresh cabbage than in thermally processed cabbage.

How much to cook

It is enough to boil small inflorescences for 4-5 minutes in salted water. Then dip in cold water to stop the heat treatment process.

Secret: add 1 tsp. vegetable oil into the water where the cabbage is cooked. The taste of the vegetable will be much brighter!

How to cook frozen broccoli

If you defrost the cabbage to the end, then it will lose its attractive appearance. And if you also cook for a long time, then the curly beauty will become gray and unappetizing, overcooked.

How long to cook frozen broccoli

When cooking, frozen inflorescences should be thrown only into boiling water, after salting it. Cook for 2-3 minutes, no more! After boiling, put it in a colander and pour over cold water. If you have to cook cabbage in batter, then the inflorescences, without defrosting, are dipped in batter and immediately placed in heated oil.

Defrosting and then re-freezing is not recommended. At the end, ready-made broccoli to reveal the taste, experienced chefs recommend sprinkled with lemon juice.

How to cook broccoli in the oven

Step 3 Lubricate the baking dish with vegetable or butter and put the inflorescences of already boiled broccoli into it. Fill them with egg-cheese filling, make sure that the cabbage is evenly distributed in shape. Sprinkle the rest of the grated cheese on top.

Step 4 Bake in the oven at 200 degrees - 20 minutes.

Broccoli Casserole is ready, serve it hot or warm.

Broccoli: how to choose good quality fresh cabbage?

The head of cabbage should be dense to the touch, the stem should be strong. Make sure the buds are closed. Choose an instance of rich green. The brighter it is, the more valuable substances. It is best when the top has a slightly purple hue. If the stems have turned yellow and the buds have opened, then it is better not to buy such a head of cabbage. Yellowed leaves indicate that the vegetable has overripe.

The smell should be fresh, without notes of dampness or mushrooms. A characteristic crunch when breaking off branches is a sign of high quality. An important condition is the absence of black spots on the surface.

In the absence of contraindications, the product will be of great benefit at any age. It will saturate the body with nutrients, give vivacity and excellent health.

Broccoli puree soup - delicious and quick recipe

So we come to the classics of the genre - this is our favorite soup of mashed broccoli cabbage. The first time I tried it was visiting our friends. Then it seemed to me that it was not satisfying, and what is it all about - mashed cabbage soup? But when I tried it, my opinion, of course, changed and now I cook it myself at home. You can take any other broth as a base, but for me it turns out tastier and more healthy on chicken.

Ingredients

• Broccoli - 600 grams
• Chicken broth - 1 liter
• Onion - 1 pc.
• Cream 10% - 150 ml.
• Nutmeg - 0.5 tsp
• Salt and ground pepper - to taste
• Crackers or salted crackers - for serving

Make the chicken broth ahead of time. I hope everyone knows how to cook? For those who do not know or forgot.

Pour the chicken or its individual parts with cold water, put on fire and after boiling, cook for 30-40 minutes over medium heat. The foam that will appear during cooking must be carefully removed. Salt and pepper to taste 5 minutes before done.

Broccoli is divided into inflorescences and lowered into the broth. Cook from the moment of boiling for 5-7 minutes.

While you can fry finely chopped onions in butter until golden brown.

Pour 1/3 of the broth into a separate container, and chop the remaining broth and boiled broccoli with a blender. Add the fried onion and chop again. You should end up with something similar to the puree soup as I have in the photo below ...

When the soup is of a homogeneous consistency, pour in the cream, add half a teaspoon of nutmeg and mix again.

We put on fire and bring to a boil, but do not boil. Taste again for salt and ground pepper, adding as needed.

Pour broccoli cream soup or as it is called cream soup into bowls, sprinkle with croutons on top and serve. Be sure to try to cook such a soup at home, because it is not only tasty, but also healthy.

Cooking broccoli: tasty and healthy

Cabbage is a valuable nutritional element for children, pregnant women, the elderly and those who are weakened. Not everyone likes its taste, but in terms of health-improving properties, it surpasses many other products. I suggest trying delicious and simple broccoli recipes. You can make them yourself without any special skills.

How to cook broccoli properly?

When I first brought the bluish fork home, I was at a loss. I did not know how to cook fresh broccoli in a saucepan and what to do with it, but my intuition did not disappoint. I treated her like a cauliflower, and I was not mistaken. In principle, this is all that is needed in order to prepare the simplest snack. The rest is all sorts of variations. Here is a step by step guide:

• wash the head,
• carefully separate the inflorescences with a knife,
• remove the outer layer from thick stems and cut into pieces of approximately the same size,
• boil a pot of water
• salt (1 teaspoon per liter),
• dip into boiling water
• cover with a lid
• cook until soft.

I check with a toothpick. I bring it to a state where it freely enters the thickest sections. If you want to get the most benefit, leave the cabbage slightly undercooked. It is very important not to cool the inflorescences in the pan, but immediately put them on a plate. This will prevent further breakdown of vitamins.

It is better not to place a delicate product in the microwave oven. During microwave treatment, dangerous carcinogens can appear in it.

Cooking time for broccoli should not be long. Usually 5-10 minutes of intense boiling is enough for the stems to become soft. It is better if they remain half-baked. So they retain the most valuable organic compounds.

Another way to cook broccoli is steaming. The option is suitable for baby or diet food. If you have a double boiler or multicooker, then there will be no difficulties:

• pour water,
• install a sieve
• lay out the prepared pieces of cabbage,
• we start the program.

As with cooking on the stove, we make sure that the heat treatment is minimal. We bring to the required softness and take it out to stop the decay of biologically active compounds.

Broccoli fresh: how to cook?

I think many people are wondering how to cook broccoli in order to preserve its beneficial properties. This is especially true in early spring, when there is a deficiency of natural vitamins, or in winter. At this time of the year, it is necessary to conserve strength in order to resist viruses and colds. Well, the best option to get the maximum benefit is to heat the cabbage as little as possible.

Broccoli in a pan with eggs and cheese

For a delicious snack, first prepare the forks. We divide it into parts, wash it, sort it out, blanch it and leave it to dry on a plate. And then we proceed as follows:

1. Heat up a frying pan, put butter and finely chopped onion on it. It is better, of course, to take Yalta red.
2. Quickly pour the prepared inflorescences onto the fried onion, mix, pour the egg. We first shake it in a separate plate with the addition of 50 grams of Adyghe cheese, 0.3 tsp of salt, black pepper on the tip of a knife and the same amount of turmeric. I like to add sesame seeds everywhere, so I put that in too.
3. Without lowering the heat, gently stir the contents of the pan until it is evenly browned. We try so that the inflorescences do not fall apart. If necessary, cover with a lid, because the egg should also be fried.

Ragout in a pan
Put the finished stew on a plate, decorate with a slice of tomato and a sprig of greens. Bon appetit!

Broccoli: cooking recipes for the winter

Pickled cabbage takes on a whole new flavor. It can be used as a cold appetizer on its own or for salads.

Recipe 1:

1. Disassemble the forks, rinse, put in an enameled bowl.
2. Put carrots cut into thin half rings, 2-3 pcs. cucumbers, a bunch of dill, chopped garlic cloves (5-6 pieces).
3. Cut peeled firm tomatoes (4 medium).
4. Salt to taste.
5. In each half-liter jar, put 1 fresh bay leaf, 5 black peppercorns, 1 tablespoon of 9% vinegar.
6. Distribute the prepared mixture in containers, sterilize in boiling water for 30 minutes, seal tightly.

Recipe 2:

1. Divide the cabbage into inflorescences the size of a matchbox.
2. Arrange in clean two-liter jars, on the bottom of which place 5 cloves of garlic, half a hot pepper and 2 dill umbrellas.
3. Pour boiling water, soak for 15 minutes, drain the water back into the pan.
4. Put in water 2 tablespoons of salt, 1 tbsp. l. sugar, boil again, pour into a jar, cover, stand for 10 minutes.
5. Drain the marinade, bring to a boil, add 50 ml of vinegar, pour into a jar, cork with a sterile lid.

How to freeze broccoli for the winter at home correctly?

Broccoli is not stored for a long time, so it is frozen to always have a semi-finished product on hand. Cabbage tolerates freezing well. At the same time, it does not lose its taste, but the temperature must be sufficiently low. At minus 18, the workpiece will last six months or even a year. Proceed as follows:

1. Cut off leaves and rough stems, divide into pieces, wash.
2. Rinse, dip in boiling water for 5 minutes. It is believed that this way the cabbage is better preserved, but I do without this stage (why do I need additional heat treatment?).
3. Cool the pieces and dry.
4. Place in small portions in food bags, then place in the freezer in a single layer.

If you wish, prepare a vegetable mixture. Add bell peppers, greens, green beans and whatever you like. Broccoli goes great with any ingredient.

Broccoli frozen - how to cook?

If you have not been able to freeze the cabbage yourself, do not be discouraged. In large supermarkets, half-kilogram bags with semi-finished products are always on sale. Frozen vegetables are not eaten raw, but their contents are easier to cook than fresh vegetables:

• put a pot of water on the stove, salt;
• bring to a boil;
• pour out the contents of the package and bring to a boil again;
• cover with a lid;
• cook for 3-5 minutes;
• take out with a slotted spoon;
• put on a plate.

Cabbage can be drizzled with butter or mustard dressing and eaten as a side dish. It "fits" into any soup, stew or winter salad. I like to fry in butter after a short boil, after rolling in cornmeal or a mixture of sesame and turmeric.

Snack with Adyghe cheese

Salad with broccoli

An appetizer suitable for any time of the year. You can add ingredients to it as you wish. Here's my favorite option:

1. Prepare half a medium fork in any convenient way.
2. Boil 5 pieces of quail eggs, cool, divide in half.
3. Cherry tomatoes (4 pieces) wash, dry, cut into halves.
4. Sprinkle 2-3 tablespoons of sweet corn.
5. Cut the cheese into cubes, mix.
6. Season with mustard mixed with lime juice.
7. Sprinkle sesame seeds on top.

Cheese can be replaced with Adyghe cheese, and use the dressing that you like best. For this, low-fat yogurt without additives or even mayonnaise is suitable. I don't think there will be any harm from one tablespoon.

Important clarification

Quick cooking of broccoli is the key to maximum preservation of active substances. It is boiled, stewed or fried over high heat with constant stirring. How long to cook broccoli depends on the size of the pieces. They should all be about the same size to cook at the same time. The head of cabbage is divided into parts the size of a walnut or slightly larger.

And now let's talk about why bright cabbages and dishes from them are so interesting. Why should they be cooked as often as possible, and even manage to save something useful? What it is, and what benefits it brings to a person - we will consider below.

Chicken soup

A healthy and satisfying meal. A great option for those who want to please themselves and their family with an unusual dinner. The soup is considered quite saturated, contains the necessary trace elements and vitamins for a balanced diet.

Grocery list:

• Broccoli - 360 gr.;
• Chicken thigh - 1 pc.;
• Carrots - 1 pc.;
• Green peas - 1 small jar;
• Potatoes - 2 pcs.;
• Onion - 1 pc.;
• 2 cloves of garlic;
• Parsley, bay leaf, pepper, salt.

Broccoli Chicken Soup: Step by Step Recipe with Photos

Recipe:

Boil the drumstick in a saucepan in water with bay leaf for half an hour. In parallel, you will need to finely chop the onion and grate the carrots, also cut the potatoes and garlic into cubes. As soon as the drumstick is cooked, it must be removed and the bay leaf removed. Add onions, carrots, potatoes and peas to the broth. The chicken needs to be chilled.

In accordance with the simple recipe for broccoli soup, the next step is to separate the bones from the meat and cut the flesh into cubes. Put the resulting mass into the broth, where the rest of the ingredients are cooked. Then you need to finely chop the cabbage and add it there too. After that, the soup must be cooked for 4-6 minutes. After cooking, the broth should be infused for 5-7 minutes. At the end, sprinkle the soup with herbs.

The benefits of the product for weight loss

Broccoli is a unique vegetable product. With a significant content of nutrients, such cabbage is a light and dietary vegetable. It is widely used in various nutrition systems, often used for diets and fasting days, the diet of children and the elderly. The following are the main characteristics of broccoli for weight loss.

Reduced calorie content. The nutritional value of such a vegetable is about 30 kcal for every 100 grams. And digesting broccoli in the stomach takes much more energy than comes with it (cabbage is a “negative” calorie food).

The increased content of vegetable fiber. Coarse fibers from its composition quickly fill the stomach, satisfying hunger and maintaining a feeling of fullness for a long time. Fiber also contributes to the gradual and natural cleansing of the body from various toxins, toxins and other harmful substances. It prevents overeating and helps control appetite during a strict diet.

The presence of a sufficiently large number of vitamins and minerals. Such components activate the digestive system and normalize metabolic processes inside the body. Broccoli contains an increased dose of phosphorus, which is necessary for the breakdown of fat cells and their subsequent transformation into energy. This cabbage also contains sodium, calcium, zinc, potassium, manganese, copper and magnesium, which are necessary for a cheerful state of health and a healthy nervous system.

Note! The B vitamins in the composition have a positive effect on the health of the skin and hair, preventing beriberi during the period of weight loss.

Complex of essential amino acids. They are involved in many neural processes in the brain, are responsible for regulating appetite and the appearance of hunger.

Be sure to check out:

Baking and diet. Are they compatible? Desserts and diet. We lose weight without denying ourselves the pleasure Waffles on a diet. The best low-calorie recipes Oat pancakes on a diet: tasty, satisfying, dietary

With shrimp and cheese

A delightful first course with a delicate creamy taste. The presented culinary composition is perfect in case of the arrival of unforeseen guests. An original way to cook something unique, healthy and memorable.

Grocery list:

• Cabbage - 220 gr.;
• Shrimps - 260 gr.;
• Potatoes - 220 gr.;
• Rice - half a glass;
• Processed cheese - 360 gr.;
• Sunflower oil - 35 ml;
• Garlic - 1 small head;
• Carrots - 80 gr.;
• Onion (large) - 1 pc.;
• Parsley, dill, salt.

Broccoli and Shrimp Cheese Soup: A Step-by-Step Recipe

Step by step preparation:

Pour rice into boiling broth and cook for 7-8 minutes. Then add peeled and diced potatoes. After 5-6 minutes, add cabbage, cook for 2-3 minutes. In parallel, sauté the onion, carrot and garlic together. Then throw the shrimp into the pan and overcook the mass for two to three minutes.

The next step in making delicious broccoli is preparing the cheese. Grate it on a grater, first you need to freeze it. Throw the fried mass of shrimp, carrots, onions and garlic into the soup, where potatoes are boiled with rice and cabbage. Finally, add grated cheese. It is necessary to wait until it completely melts and a homogeneous mass is obtained. The soup can be garnished with herbs. If you prefer creamy soups, run the soup through a blender.

Vegetable stir fry

Exquisite dish for the festive table. The presented dish is perfect for vegetarians and those who follow the diet and prefer healthy and safe food. Cooking time is just over 35 minutes, not counting preparatory activities.

Grocery list:

• Cabbage - 360 gr.;
• Asparagus - 340 gr.;
• Small zucchini - 1 pc.;
• Champignon mushrooms - 220 gr.;
• Brown rice - 1.5 cups;
• Sesame oil - ½ tsp;
• Sugar - ½ tsp;
• Soy sauce - 1.5 tbsp. l.;
• Vegetable oil - 1.5 tbsp. l.;
• Chopped ginger - 1 tsp;
• Sesame seeds - 1.5 tbsp. l.;
• Green onions, dried red pepper.

Vegetable Stir-Fry: A Step-by-Step Recipe with Photos

Broccoli recipe with photo:

The sauce is prepared first. In a bowl, combine sesame oil, sugar, soy sauce and pepper as desired. In parallel, at this time, in a large frying pan over high heat, fry the garlic and ginger for 20-30 seconds, then throw in the cabbage and asparagus and fry for 2-3 minutes. Put the fried vegetables in a separate bowl.

The next step is to fry the mushrooms and zucchini in the same pan. They are fried over high heat for two minutes. Then the vegetables that we put in a separate bowl, add back to the pan. Throw in the same greens and mix everything several times. In conclusion, pour the mass with the prepared sauce. During this period, you need to stir everything for a minute.

Tasty fried vegetables are usually served with boiled rice. You can use other garnish, it all depends on your preferences. The most important thing here is to follow the cooking instructions and not overcook the vegetables, especially the broccoli florets.

Broccoli and avocado salad

• Half a kilo of broccoli
• Four fresh medium cucumbers
• one avocado
• One bunch of lettuce
• One bunch of cilantro
• One lime (you can take a lemon)
• Salt, pepper, olive oil

We divide the broccoli into separate inflorescences and put in a double boiler. A few minutes is enough. We cut cucumbers into large pieces, avocados into slices. We tear the salad with our hands, cut the cilantro with a knife. We mix everything, squeeze lime into the resulting salad, add olive oil and spices. In principle, a mixture of various seeds or the protein of two boiled eggs is well suited here. A little protein in a vegetable salad won't hurt.

Broccoli boiled

Broccoli must be washed, divided into small inflorescences, and then thrown into boiling salted water and boiled for literally 4-5 minutes. After that, leave it in a colander. Since broccoli stalks take a little longer to cook, some cooks advise separating them from the florets, boiling them separately for 2 minutes, and only then add the florets themselves for 3 minutes. Boiled cabbage can be served as a side dish for a meat dish, sprinkled with lemon juice, or you can make a delicious salad.

Broccoli with apples - salad

To 300 g of boiled inflorescences, add 100 g of peeled and seeded apples, which are pre-cut into small slices. Add 40 g of chopped dill and 1/2 lemon, which is cut into thin circles along with the peel. A little olive oil and salt are used as seasoning.

Broccoli with orange - salad

For 300 g of boiled broccoli, you will need 1 orange, divided into slices and peeled of white films, 50 g of large grapes, which are cut in half and the seeds are removed. Fruits and vegetables are poured with dressing. To prepare it, carefully mix 100 g of natural yogurt, juice from 1/3 of a lemon and a teaspoon of sweet mustard.

In a large number of broccoli recipes, cabbage inflorescences should be taken as the basis. However, the stem of the plant can also be used for cooking. It must first be cleaned of skin, for this it is easiest to use a potato peeler. Inside it is a soft and juicy core, which is well suited for making soups, stews and casseroles. Before adding to the dish, the stems should be boiled in lightly salted water for 3-5 minutes.

The traditional methods of preparing inflorescences include the following:

Note! There are many ways to serve broccoli. Some of the most popular dietary sauces/dressings include extra virgin olive oil, low fat sour cream, plain Greek yogurt, natural soy sauce, and mustard with lemon juice.

How to cook frozen vegetables

Frozen asparagus most often does not need additional defrosting (this will preserve the maximum amount of vitamins and nutrients).

Exceptions include frying in a pan. For this preparation, the cabbage must be pulled out of the freezer and left at room temperature for 1 hour before cooking. If the ingredient is needed faster, broccoli can be washed for 10 minutes under running water to remove the ice layer.

For proper cooking of frozen cabbage, it must be placed in boiling water for 5-8 minutes. Next, drain the broccoli in a colander and be sure to rinse with cold water to maintain a crispy and dense texture. In a slow cooker, frozen broccoli florets are cooked for about 7-9 minutes, depending on size.

Cooking tips:

• you can not completely defrost cabbage - it will turn into a very soft substance;
• when cooking, it is worth throwing cabbage only into boiling water, and not heating it together with a vegetable;
• with an increase in the size of the inflorescences, the cooking time is proportionally extended;
• rinse the finished vegetable with cold water so that it does not darken;
• when cooking soups, broccoli should be added last;
• to determine the degree of readiness of asparagus cabbage - try to pierce it with a fork or knife;
• such cabbage will not lie down for re-freezing;
• for a piquant taste, a boiled vegetable can be sprinkled with lemon juice immediately after cooking.

Note! The hue of fresh or freshly frozen broccoli should be deep green. A yellow tint indicates a spoiled vegetable that should not be eaten.

Baked chicken fillet

An amazing option for a hot second course. Its advantages include the presence of useful trace elements, high protein content and quick preparation. The dish is prepared in about half an hour, which is very important for many housewives.

Grocery list:

• Chicken fillet - 550 gr.;
• Broccoli - 420 gr.;
• Hard cheese - 120 gr.;
• Cream 20% - 1 glass;
• Rice - 200 gr.;
• Salt and pepper.

Baked chicken fillet with broccoli: recipe with photo

How to cook broccoli quickly and tasty:

Boil the chicken fillet, at the same time also boil the rice and broccoli. Fillet is cooked for half an hour, rice for 20 minutes, and broccoli for about five minutes. Usually on the pack there is an instruction for cooking cabbage. Once all the ingredients are cooked, they must be mixed in a large bowl. Then sprinkle grated cheese on top, add salt and pepper.

The next important step is to pour the mass with cream and mix several times. Be sure to grease the baking dish with oil first. We place the whole mixture in a mold, while do not forget to leave a little grated cheese, with which we fall asleep an already prepared dish. Bake in the oven for 15-20 minutes at a temperature of 190 degrees. The magical dish is ready for tasting.

Main conclusions

Broccoli is a dietary vegetable that is often used in weight loss diets. Such cabbage is easy to prepare and goes well with many types of vegetables, meat, fish and other products. Useful properties for losing weight:

• contains a large amount of vegetable fiber, which promotes weight loss;
• vitamins and minerals normalize metabolism, strengthen immunity;
• low calorie content and a balanced composition make broccoli dishes as easy as possible for digestion in the digestive tract.

The inflorescences of this vegetable can be cooked on the stove, in a slow cooker or double boiler, oven. A short heat treatment time allows you to save all the useful substances of asparagus cabbage.

cheeky salad

A delicious and spicy dish that is perfect for a festive table. Abroad, in particular in the USA, it is considered a classic and ubiquitous dish. Its indisputable advantage is originality and refinement of taste. With it, you can surprise your loved ones.

Products:

• Broccoli - 220 gr.;
• Bacon - 220 gr.;
• Red onion (small) - 1 pc.;
• Carrots - 100 gr.;
• Nuts - 1.5 tbsp. l.;
• Raisins - 1.5 tbsp. l.;
• Wine vinegar - 2 tbsp. l.;
• Mayonnaise - 2/3 cup;
• Salt pepper.

Daring salad: with broccoli and bacon

Recipe:

Fry the diced bacon over medium heat. It is necessary that during the frying process it acquires a slightly brown tint. Finely chop the onion and broccoli into small cubes. Mix all prepared ingredients, as well as raisins and nuts. The last two components are not for everyone.

The next step is to mix the resulting mass with vinegar, mayonnaise, salt and pepper. In accordance with the recipe for cooking broccoli, the mass must be mixed several times. Then the salad should be infused in a cool place for half an hour. After that, a spicy dish can be served at the table.

Answers on questions

Because broccoli is not very familiar product for Russian cuisine, during its storage and use, many questions arise. Here are the answers to some of them.

Can you eat raw broccoli?

This will surprise you, but it is best eaten raw or lightly steamed. This minimal preparation may be unusual (and will take a little longer to digest), but it will maximize the preservation of vitamins C and B, as well as minerals.

The broccoli turned yellow. Is it possible to eat?

The first thing that indicates that broccoli has begun to spoil is the color of the cabbage. A fresh vegetable is usually dark green in color. If you see that the inflorescences have begun to turn yellow, the vegetable is no longer suitable for consumption.

Broccoli stalk. Is it possible to eat?

Despite the fact that the broccoli stalk has a coarser structure than the tender inflorescences, it contains no less nutrients. Therefore, it can be used separately. For example, in soups or vegetable stews, by increasing the cooking time, or in salads, finely chopped or grated.

Diet soup

A healthy broccoli recipe with step by step instructions and photos. With it, you can supplement your diet with vital trace elements and keep your figure beautiful and slim. The dish can also be used for the 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. Pour water into the mold and put the turkey in it. As soon as the water boils, drain it and collect 2 liters of hot water, throwing meat into it. Close the multicooker lid and continue cooking the breast. In parallel, peel the pumpkin from the peel and seeds, cut it into cubes and broccoli.

The next step is to peel and cut the onions, carrots and celery to your liking. Throw all the vegetables into the broth, pre-salt. After the slow cooker signals the end of cooking, remove all vegetables and meat and chop in a blender. Then add this mass to the broth and mix. You've got a delicious and dietary puree soup.

Many articles have been written about the great benefits of broccoli. The people are inspired and with terrible force begin to stuff their children with this unusual cabbage. But for some reason, adult broccoli themselves are not very favored. And most of the children categorically refuse to use such a product. What's the matter? Why won't this delicious vitamin supplement win hearts and stomachs? The answer is simple. It's cooked wrong.

Let's figure out how to properly cook broccoli so that it pleases.

General rules

Most importantly, the more heads of broccoli, the longer it needs to be cooked. But you need to make sure that it does not turn into an unappetizing gruel. You can turn it into puree yourself when you need it. And if you miss and digest, then instead of a nutritious dish you will get a watery, foul-smelling slurry without useful substances.

Another detail: water for cooking broccoli must be added without fail. Not for the full taste, but quite a bit. But definitely! Because most of the minerals and vitamins are preserved in this way. They will move into fresh water much faster, there will be practically nothing left in the cabbage itself. And the salt also removes the characteristic bitterness from the heads of cabbage, which few people like.

Broccoli should only be placed in boiling water. It does not matter if you are going to cook fresh or frozen cabbage. In both cases - only in boiling water. This is done in order to preserve nutrients and nutrients, as mentioned above.

We do not specify the exact cooking time. It all depends on the amount of broccoli and the size of the heads. But, the shorter the heat treatment time, the more vitamins you get in the finished dish. It would seem that this statement contradicts the very first, but! There is one trick. To cook broccoli as quickly as possible, be sure to divide it into small sprouts. What will it give us?

1. The surface of the cabbage in contact with boiling water will increase. So it will cook much faster than one big head of cabbage.
2. Boiling time will decrease. This means that the maximum of minerals and vitamins will remain in the final dish. Not in water.
3. The finished side dish looks much more aesthetic and beautiful when the cabbages are small. Agree, huge hats on a plate do not add appetite.

By the way, frozen broccoli is not thawed before cooking. From the freezer, it is immediately thrown into boiling water. Otherwise, there is a great risk of getting an ugly mess instead of the original side dish.

And one more important rule: fresh broccoli must be washed before cooking. And not even just rinse under running water, but soak in salted water for at least 30 minutes. The fact is that small insects can hide in the inflorescences. Soaking will allow them to float to the surface. Then an unpleasant surprise at dinner can be avoided.

In the case of frozen broccoli, such precautions would be redundant. All the required cleaning measures have already been carried out at the factory.

Well, now let's take a step-by-step look at how to cook broccoli properly.

fresh heads of cabbage

You will need:

• 1 medium sized head of broccoli
• pot
• about 2 liters of clean water
• 1 tsp regular salt (no slide)
• table fork
• colander or skimmer
• second pot of ice water

The process is step by step. Put the first pan on the fire, pour water and add salt. Cabbage is pre-soaked, rinsed. Cut into small heads and remove the leaves. By the way, do not throw away the stalk. It is boiled together with the main mass, and then an amazing puree or a delicious sauce is prepared on its basis.

As soon as the water boils, immediately throw the broccoli into the pan. The whole thing, not one piece at a time. Wait until it boils again and turn the heat down to medium. Strong bubbling of broccoli is useless.

Some sources give the exact cooking time. It varies from 2 to 7 minutes. But we will do it easier. Remember the dinner fork on the list? This is what will be the indicator. Why a fork, and not the exact time? Because different hosts have different:

• broccoli varieties
• head sizes
• product volume
• hardness of water

Therefore, we simply take an ordinary table fork and try to pierce any head of cabbage. Does the pulp give in easily? So it's already done. Can't pierce broccoli with a fork? Let it simmer for a couple more minutes. But no more, otherwise it will be a mess.

Now you need to quickly stop the cooking process. For this, you need a second saucepan of ice water. Ready broccoli is thrown into a colander, then immersed in cold water for a minute. Or even simpler: throw boiled heads of cabbage with a slotted spoon.

That's it, you cooked broccoli correctly.

Advice. Broccoli is boiled in a small amount of water. It's not pasta. Cabbage needs enough liquid to just cover the sprouts.

Frozen heads

As a rule, in production, such cabbage has already passed all the preparatory stages of processing. This means that you do not have to wash, clean or cut it. You just have to cut the bag and throw the cabbage into boiling water. Further actions are completely identical to those described above. It boils, boils, check with a fork, cool.

The only difference is the cooking time. Frozen broccoli takes a few minutes longer to cook than freshly cut cabbage. She just needs more time to fully warm up and boil. By the way, they taste the same.

Advice. Immediately after cooling, brush the broccoli with melted butter and let it soak for literally 5 minutes. Such a side dish does not require other additions and is delicious on its own. Only by all means butter, and not margarine or a substitute, otherwise you will ruin everything. Even hungry chickens won't eat it later.

Some housewives cook broccoli in a double boiler. Well, the taste and color, as they say ... But with this method, the cabbage will not acquire the saltiness that is obtained when cooked in water. Yes, and an unpleasant bitterness in the taste remains. So choose for yourself what suits you.

Now you know how to cook broccoli properly so that the child does not pick at the plate. Yes, and get addicted yourself, we are sure, of course, subject to our recommendations.

Video: how to properly and quickly cook broccoli

How to cook broccoli so that it is not only healthy, but also tasty? What can be cooked from fresh and frozen broccoli? Recipes for cooking in a slow cooker, in a pan and in the oven. From this cabbage you can cook a large number of tasty and healthy dishes. We will tell you about its useful properties, give advice on selection, storage and preparation. In this material you will find a variety of recipes for soups, salads, main courses and pastries from broccoli.

Broccoli or asparagus is the closest relative and genetic precursor of cauliflower, a type of kale. Broccoli has been revered since ancient Rome. From there, it gradually spread to countries all over the world.

The most common variety of broccoli is calabrese, which is shaped like an umbrella.

Beneficial features

Broccoli contains more protein than other members of the cabbage family. Moreover, it contains even more protein than beef (in terms of 100 calories). Broccoli contains a large number of useful trace elements: potassium, calcium, iodine, iron, phosphorus, magnesium and zinc. In addition, it contains a lot of vitamins C, PP, E, K and B vitamins. In terms of vitamin A content, broccoli surpasses all other types of cabbage and even other vegetables, except for carrots.

Regular consumption of broccoli prevents the development of atherosclerosis, strokes and heart attacks, helps to remove toxins from the body, improves the functioning of the stomach and intestines, and has a positive effect on the health of the nervous system, skin and musculoskeletal system.

The energy value of 100 g of broccoli is 34 kcal. Therefore, this vegetable is very useful in dietary nutrition.

In addition to other antioxidants, broccoli contains substances that can fight cancer cells (sulforaphane, indole-3-carbine, synergin, glucoraphanin). These substances have anti-cancer activity, strengthen the immune system, prevent the reproduction of cancer cells.

To get all the necessary nutrients from broccoli, it is enough to consume only half a cup of cabbage per day.

How can you cook broccoli

It is best to eat raw broccoli. This is how you get all the vitamins and minerals it contains. Don't be afraid. In fact, raw cabbage is crispy and very tasty.

Broccoli can also be steamed or boiled. Broccoli can be stewed, baked and marinated. There are quite a few options for dishes with fried cabbage. This cooking of broccoli is also acceptable, however, if you are a supporter of a healthy diet, it is preferable not to use fried foods in your food.

Broccoli goes great with any food. It can be cooked with various vegetables, meat and fish, seasoned with olive, vegetable or butter, stewed with sour cream or baked with cheese.

1. Choose firm broccoli with wilted florets. Their color should be saturated green, purple or blue (depending on the type of cabbage). Do not buy a sluggish or yellowed vegetable.
2. Store broccoli in an airtight container in the refrigerator for about a week.
3. Broccoli can also be frozen to preserve its beneficial properties. You can store frozen cabbage for about 6 months.
4. If the broccoli has begun to wilt or turn yellow, you can “revive” it a little by cutting off its stem a couple of centimeters and placing the cabbage in a container of water, stem down, like a bouquet of flowers. After a few hours, the cabbage will become attractive and crispy again.
5. For the preparation of cabbage, in addition to inflorescences, you can use the stems and leaves of broccoli. They contain even more useful substances.
6. Before cooking or freezing, broccoli should be thoroughly rinsed with water to get rid of dirt and nitrates that may have been treated with cabbage.
7. Broccoli does not need to be cooked for a long time. To save more nutrients, cook it for no more than 5 minutes.
8. When served with lemon juice, the cabbage may take on a dirty hue, this becomes especially noticeable if the cabbage is seasoned with lemon juice for several hours. Therefore, when using lemon to season broccoli, eat it immediately after cooking.

Broccoli Recipes

Broccoli can be used to make many delicious and easy dishes. It can be cooked with other vegetables or served on its own. This cabbage is not only tasty, but also a very healthy product that should be eaten as often as possible.

Salads

The easiest and healthiest way to make broccoli salad. To do this, the vegetable can be boiled or used raw. Thus, you will save all the beneficial substances that this cabbage contains. In salads, broccoli is mixed with other vegetables, chicken, seafood or meat.

Raw broccoli with a simple dressing

For refueling you will need

• 3-4 st. spoons of olive oil
• 1-2 minced garlic cloves
• ½ tsp. mustard
• 1-2 teaspoons lemon juice
• a pinch of salt

You can also simply dip the broccoli florets into this mixture. Cabbage is very juicy, tasty and crispy.

Salad with broccoli, shrimps and cherry tomatoes

A very tasty mixture of broccoli with shrimp and tomatoes is obtained. Be sure to try this salad recipe.

For salad

• several broccoli florets
• 10-15 pcs. cherry tomatoes
• 500 g shrimp shrimp
• 1 red onion

For refueling

• 3-4 st. lies. olive oil
• juice of ½ lemon
• ½ tsp. mustard
• 1 garlic clove
• salt and pepper to taste

Cooking

1. Rinse broccoli, disassemble into inflorescences, boil in boiling water for 2-3 minutes.
2. Boil and peel shrimp.
3. Cut cherry tomatoes in half.
4. Prepare the dressing by mixing all the ingredients well.
5. Peel and finely chop the onion. Marinate it in a dressing. Leave for 10-15 minutes.
6. Mix shrimp, broccoli and cherry tomatoes. Fill them with dressing.
7. Let stand for 10 minutes.
8. Serve sprinkled with finely chopped herbs.

Pickled broccoli

Marinated broccoli is another interesting way to prepare it. Thus, you get a wonderful appetizer, which can also be added to other salads.

Ingredients

• 1 kg. broccoli
• ½ st. Sahara
• 1 st. lies. salt
• 2.5 st. water
• 1.5 st. vinegar
• 1-2 bay leaves
• 5 pieces. allspice peas
• 1 hot chili pepper

Cooking

1. Mix all ingredients for the marinade. Bring them to a boil.
2. Rinse broccoli, cut into florets. Boil in salted water for 2-3 minutes.
3. Put broccoli in sterilized jars along with finely chopped pepper without seeds.
4. Pour in the marinade. Close with lids.
5. Keep refrigerated.

Salad of broccoli, vegetables and ham (recipe with video)

Hearty and delicious broccoli salad can be served to guests or prepared for a family dinner.

Soups

A great idea is to cook broccoli soup. This preparation of cabbage will help you feed it to your baby. In addition, broccoli soups are dietary and suitable for those who are on a diet due to being overweight or having food allergies.

Chicken soup with broccoli

Light chicken soup with healthy cabbage - a dietary and healthy first course!

Ingredients

• 1 small chicken breast
• ½ kg. cabbage broccoli
• 2-3 potatoes
• 1 carrot
• 1 onion
• 50 g butter
• 3-5 black peppercorns
• salt to taste
• dill and parsley to taste

Cooking

1. Boil chicken breasts in salted water for 15-20 minutes after boiling.
2. Remove the breasts from the water and cut into small pieces.
3. Cut the carrots into cubes, finely chop the onion.
4. Fry chicken with carrots and onions in butter until golden brown.
5. Peel potatoes and cut into cubes.
6. Put the chicken broth on the fire, put the frying and potatoes in it. Cook for 10-15 minutes until the potatoes are almost done.
7. Wash broccoli and separate into florets.
8. Pour broccoli into broth.
9. Add salt and black pepper.
10. Boil no more than 5 minutes (to preserve the beneficial properties of cabbage)
11. Serve with greens.

Broccoli cream soup

Broccoli can also be used to make many varieties of soup. Broccoli cream soup is tender and tasty.

Ingredients

• 4 cups broccoli florets
• 2 tbsp. lies. butter
• 1 bulb
• 1 large celery stalk
• 1/3 cup flour
• ½-1/3 st. water or broth
• ½-1/3 st. milk
• ¼ tsp. ground nutmeg
• salt and pepper to taste
• ½ st. grated hard cheese

Cooking

1. Boil broccoli in water or steam.
2. Strain, leaving the water.
3. Fry chopped onions and celery in butter with flour.
4. Add to the broccoli the water left after boiling the broccoli, or the broth and fry.
5. Beat the mass in a blender.
6. Season with salt, nutmeg and pepper.
7. Add milk and cook over low heat for 20-30 minutes.
8. If the mass is too thick for your taste, add more milk, broth or water to the soup.
9. Sprinkle cream soup with grated cheese 10 minutes before serving.

5 Broccoli Soup Recipes for Kids (Video)

Main courses

From this useful product, you can cook a variety of main dishes. After all, it goes well with almost any other product. Broccoli can be cooked both as an independent dish and as a side dish for meat or fish.

Broccoli stewed in creamy sauce

Very tasty and tender cabbage is obtained according to this recipe.

Ingredients

• 600 g fresh or frozen broccoli
• 500 ml. cream (20% fat)
• 30 g flour
• 40 g butter
• ½ tsp. nutmeg
• salt and pepper to taste

Cooking

1. Boil broccoli in salted water for a few minutes.
2. Melt butter in a saucepan over fire. Pour flour into it. Stirring, fry the mixture until golden brown.
3. Pour cream into saucepan, add nutmeg, salt and pepper.
4. Cook for 2-3 minutes, stirring constantly.
5. When the sauce becomes thick and smooth, remove the mixture from heat!
6. Pour the broccoli into the sauce and mix gently. A great side dish for any meal!

Omelet with broccoli and cauliflower

Broccoli omelette is a quick, tasty and healthy breakfast or dinner.

Ingredients

• 4 broccoli florets
• 4 cauliflower florets
• 5 eggs
• ½ st. milk
• 50 g of any cheese
• salt and pepper to taste

Cooking

1. Boil broccoli and cauliflower florets in boiling salted water for 2-3 minutes. Take out and dry on a paper towel.
2. Whisk eggs with milk. Add salt and pepper to taste.
3. Add the boiled cabbage florets to the mixture. Mix.
4. Fry the egg mixture in a small amount of olive or vegetable oil over low heat under the lid for 2-5 minutes until cooked. You can also bake an omelette in the oven for 5-10 minutes.
5. Sprinkle the finished hot omelette with grated cheese.
6. Let stand covered until cheese is melted.

Broccoli puree (video recipe)

Bakery

Like other types of cabbage, as well as other vegetables, broccoli can be used as a filling for pies, buns and casseroles. It's tasty and healthy.

Pie with broccoli, cottage cheese and cheese

Broccoli can be used to make various types of pies and muffins. Don't neglect these opportunities.

Ingredients

For the test

• 1 egg
• 50 g butter
• 250 g flour
• 1 tsp. salt
• 1 tsp. baking powder

For filling

• 300 g broccoli
• 250 g cottage cheese
• 2 eggs
• 250 g cheese
• salt and pepper to taste

Cooking

1. Mix egg and softened butter.
2. Add salt, baking powder and flour.
3. Knead the dough.
4. Put the dough in a mold greased with vegetable or butter, smooth, make sides.
5. Place baking paper on the dough.
6. Pour a load onto the paper: for example, beans or peas (so that the dough does not swell and bake better).
7. Bake the dough at 180 degrees for 15 minutes.
8. Remove the weight and baking paper from the dough.
9. Finely chop the broccoli.
10. Grate the cheese.
11. Whisk eggs with salt and pepper.
12. Add cottage cheese and broccoli, mix.
13. Add cheese, stir.
14. Spread the filling on the crust.
15. Put in a preheated oven.
16. Bake at 180 degrees for about 30 minutes.

Broccoli muffins

Delicious, healthy and cute broccoli muffins will delight you and your loved ones.

Ingredients

• 6 broccoli florets
• 150 g butter
• 150 g flour
• 2 eggs
• 50 g hard cheese
• ½ tsp. turmeric
• ½ tsp. baking powder dough
• ½ tsp. Sahara
• a pinch of salt

Cooking

1. Boil broccoli in salted boiling water for 3 minutes.
2. Dry the inflorescences on a paper towel.
3. Beat room temperature butter with eggs and sugar.
4. Separately mix flour, turmeric, salt and baking powder.
5. Mix oil with dry ingredients.
6. Add the grated cheese to the mixture.
7. Put 1 tablespoon of the dough into the molds greased with butter.
8. Place 1 broccoli floret on top.
9. Cover the inflorescence with 1-2 tablespoons of dough.
10. Place muffins in preheated oven.
11. Bake at 180 degrees for 20-30 minutes until done.
12. Serve warm or cold.

Broccoli casserole (recipe with video)

color cabbage and broccoli : tasty and healthy

In the summer, I want to eat something that is satisfying, tasty and at the same time does not gain excess weight. Holidays are coming soon, the sea and on the beach should look accordingly)))

It is known that green vegetables contain the least amount of carbohydrates, so I decided to put mine on this diet for at least a week. The result pleased me with uneaten kilograms, therefore I will repeat again. But it was not without a gym!

When I'm going to make a recipe for a dish, I always take into account the cooking time of the ingredients and their compatibility for my taste. In this case, the ingredients are prepared very quickly.

In this dish, I have such a combination - raw onions, steamed cauliflower and broccoli, sautéed bean pods, boiled peas in water. Everything is prepared very quickly, in a matter of minutes.

Ingredients

• cauliflower
• broccoli
• freshly frozen green peas
• bean pods
• medium sized red onion
• vegetable oil for sauteing and + for dressing
• salt, ground black pepper
• 1 tsp white vinegar

Training products

I divide the cabbage into inflorescences.

I cut long string beans with kitchen scissors into bars 5-7 cm, cutting off the tips.

I cut the onion into half rings.

Cooking
I fry the pods in vegetable oil until tender, 7-10 minutes.

I steam broccoli and cauliflower for 5-7 minutes.

I remove the colander from the pan and put the frozen green peas into boiling water for a couple of minutes, bring it to readiness.

I put all the ingredients in a large bowl.

Salt and pepper the cooled vegetables, add vegetable oil, vinegar.

I carefully mix everything.

I recently came across an article on how to properly cook cauliflower. According to the author, it is cooked for 20 minutes. I then thought that probably different varieties of cauliflower grow in different parts of the earth, and, accordingly, it has different cooking times. I have cauliflower and broccoli boiled for several minutes, otherwise the color of broccoli, an overcooked product, becomes a completely unappetizing dirty green color.

I wonder how long you cook broccoli and cauliflower without a thick stem?

Some advise immediately after cooking to lower the inflorescences in ice water.

I always have a question: why - to harden the poor cabbage flowers? From a sharp change in t °, many useful substances are destroyed ...

I have cabbage and broccoli without a thick stem cooked for about 5 minutes.

Perfectly matched the size of the colander and pan. Between their bottoms there is a gap of about 3 cm, enough for the recipe I conceived. I pour one cup of water. This turned out to be an impromptu express steamer.

remembered joke from life. walking as– then on city, for a long time, more in past century, me stop and ask:
– In and say, how many now time?
– Three hours days.
– BUT in and not think, at me Houses gilding clock there is!

Well, it’s the same here: of course, don’t think, I also have real mantyshnitsy :)))

When I disassemble the cabbage into inflorescences, I cut the stems so that they are flat and thus the cooking time of “tops and roots” is evened out.

Be sure to cover the pot while steaming! Sorry, I did not have time to take the correct photo with the lid.

New Zealand peas never let you down!

It's strange, but for some reason, fresh Chinese peas are cooked for a very long time, and they never become soft ... it's not clear ... maybe they have fodder peas, as we used to have corn that was cooked for hours, remember?

Everything is ready to mix, combine into a wonderful flavor bouquet! At the last minute, I decided to chop 2 cloves of garlic. Pour oil to taste (a couple of tablespoons), sprinkle with vinegar, mix.

Conclusion

The calorie content of broccoli per 100 g is 34 kcal. At the same time, it is rich in proteins, 100 g of the product contains 2.82 g of proteins and 0.37 g of fats. And also 180 mg of calcium is present in 100 g of boiled cabbage. Choline and methionine, which are part of broccoli, remove cholesterol from the body, preventing it from accumulating. Cabbage also stimulates the secretion of bile, normalizing the functioning of the liver and gallbladder.

The perfect weight loss product!

According to scientists, all varieties of cabbage are struggling with oncology - white cabbage, broccoli, cauliflower, Brussels sprouts, Korean (napa cabbage) and others ...

We must remember this and use them more often in our menu for prevention.

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Let's start with dietary properties. They are truly unique. Firstly, 100 g of steamed cauliflower has only 25 calories. In this sense, she is truly a champion among vegetables. And secondly, cabbage contains rare tartronic acid, which does not allow fat deposits to form in the body. Well, the number of useful properties that fit in these 25 kcal is simply amazing. These are glucosinolates, which prevent the formation of cancer; and biotin, which prevents the development of skin diseases and strengthens the nervous system; and folic acid, especially necessary for pregnant women - it reduces the risk of congenital pathologies. In addition to all of the above, cauliflower contains vitamins C, A, group B, various organic and polyunsaturated acids, starch, mineral salts of calcium, phosphorus, magnesium, sulfur, sodium, copper, manganese, iron, zinc, cobalt and molybdenum. That's how many "smart" benefits there are in cauliflower! It is no coincidence that Mark Twain dubbed her "the cabbage that graduated from college."

The same title deserves a relative of cauliflower - broccoli, which American chefs call cabbage with a higher education. In some ways, broccoli even surpasses cauliflower, although it is considered its subspecies. It contains more B vitamins that a person needs to maintain the cardiovascular system. And ascorbic acid in broccoli is twice as much. In terms of its content, cabbage overtakes even an orange! In addition, broccoli is one of the main plant sources of vitamin K, which in our body is responsible for blood clotting. Well, another advantage of broccoli is its resistance to temperature fluctuations, which allows you to grow it on almost any soil.

By the way, it is with this property of broccoli that the old legend is connected about how cabbage helped a small city survive during the Roman Empire. Once the Roman troops besieged the city. Its inhabitants courageously defended themselves and did not give up, even when all provisions were depleted. How did they manage to withstand the blockade? The fact is that an amazing vegetable grew in the city, which saved them from starvation. In honor of the magic cabbage, the city was named Broccoli, which means "fist" in Latin. So it was or not - we do not know. One thing is certain: delicious and nutritious broccoli and cauliflower meals are good for your health.

For 3 persons: broccoli - 0.5 heads, cauliflower - 0.5 heads, shallots - 40 g, red onion - 1 pc., Bulgarian red pepper - 0.5 pcs., Bulgarian yellow pepper - 0.5 pcs., red apples - 0.5 pcs., green beans - 50 g, corn - 50 g, green onions - 20 g, parsley - 20 g, basil - 20 g, lemons - 1 pc., olive oil - 2 tbsp. l., salt

Rinse cauliflower and broccoli, boil in salted water for 5 minutes, drain in a colander, divide into inflorescences. Boil green beans in salted water for 7-10 minutes, put in a colander and cool. Peel shallots, cut red onions into very thin rings. Cut red and yellow bell peppers into strips. Peel the apple from the core and cut into thin slices. Separate the basil and parsley leaves from the stems (discard the stems). Chop the green onion into large pieces. Mix all ingredients in a deep bowl, add corn. Dress the salad with the juice of half a lemon and olive oil. Salt. Stir gently again before serving.

Calorie per serving 120 kcal

Time for preparing 15 minutes

4 points

For 4 persons: cauliflower - 1 head, chicken fillet - 300 g, hard cheese - 200 g, garlic - 2 cloves, eggs - 3 pcs., 10% cream - 1 cup, spinach - 30 g, vegetable oil - 2 tbsp. l., ground black pepper, salt

Divide the cauliflower into inflorescences, boil in salted water for 5 minutes, drain in a colander, cool. In a deep bowl, beat eggs with salt and pepper. Add cream, grated cheese, finely chopped garlic. Mix everything well. Chicken fillet cut into strips, salt, pepper and fry in a pan in 1 tbsp. l. vegetable oil until golden brown. Grease the baking dish with the remaining vegetable oil. Put the fried chicken fillet on the bottom, cauliflower on the fillet. Pour everything with egg-cream filling. Sprinkle with finely chopped spinach. Put in the oven, preheated to 180 ° C, for 35-40 minutes. When serving, you can decorate with herbs.

Calorie per serving 265 kcal

Time for preparing from 1 hour

Difficulty level on a 10-point scale 7 points

For 3 persons: broccoli - 1 head, butter - 5 tbsp. l., milk - 240 ml, flour - 60 g, cream 30% - 230 ml, hard cheese - 100 g, vegetable oil - 1 tbsp. l., ground nutmeg, ground black pepper, salt

Wash broccoli, disassemble into florets, cook for 7 minutes in salted water. Cheese grate on a coarse grater. Melt the butter in a deep frying pan, fry the flour in it, pour in the milk and add half the grated cheese. On low heat, stirring, bring to a boil and add cream. Add a pinch of ground nutmeg, salt, pepper, mix well. Grease a baking dish with vegetable oil. Put the broccoli in it, pour over the creamy sauce and put in the oven, preheated to 180 ° C, for 10-15 minutes. Sprinkle with the remaining grated cheese when serving.

Calorie per serving 185 kcal

Time for preparing 40 minutes

Difficulty level on a 10-point scale 4 points

For 4 persons: cauliflower - 1 head, vegetable oil - 2 tbsp. l., eggs - 2 pcs., onion - 1 pc., flour - 4 tbsp. l., parsley - 20 g, cumin, ground black pepper, salt

Finely chop onion and parsley. Separate the cauliflower into florets and boil in salted water for 7 minutes. Drain in a colander, cool and finely chop. In a deep bowl, mix cauliflower, onion, parsley and cumin. Beat eggs, add flour, salt, pepper, mix until smooth. Heat vegetable oil in a frying pan. Spread the cabbage mass in a frying pan with a tablespoon and fry on both sides. Serve pancakes with sour cream and green onions.

Calorie per serving 215 kcal

Time for preparing 40 minutes

Difficulty level on a 10-point scale 5 points

For 3 persons: broccoli - 1 head, chicken thighs - 3 pcs., Bulgarian pepper - 1 pc., green beans - 200 g, carrots - 1 pc., onion - 1 pc., cherry tomatoes - 5 pcs., olive oil - 2 tbsp . l., thyme, paprika, ginger, ground black pepper, salt

Grease a baking dish with olive oil. Peel the onion, cut into thin rings, spread on the bottom of the mold. Wash the broccoli, divide into florets, lay on the onion. Cut the carrot into small cubes and sprinkle over the broccoli. Wash the string beans and put on the carrots. Salt, pepper. Salt chicken thighs, rub with paprika and ginger. Lay the thighs on the vegetables and add 150 ml of water. Bulgarian pepper cut into strips, tomatoes - quarters. Put them on the chicken. Sprinkle lightly with thyme. Cover the form with foil and put in the oven, preheated to 180 ° C. Bake for 45-50 minutes. Serve the stew hot.

Calorie per serving 260 kcal

Time for preparing 60 minutes

Difficulty level on a 10-point scale 5 points

For 2 persons: broccoli - 4 inflorescences, eggs - 4 pcs., milk - 1 glass, bell pepper - 0.5 pcs., hard cheese - 80 g, butter - 50 g, ground black pepper, salt

Boil broccoli in salted water for 5 minutes. Cool, cut. Beat eggs with salt and pepper, add milk and mix well with a whisk. Bulgarian pepper cut into strips. Cheese grate on a coarse grater. Melt the butter in a frying pan, lightly fry the bell pepper in it. Pour the milk-egg mixture into the pan and quickly lay the broccoli on top. Roast on low heat. When the omelette is slightly set, sprinkle it with grated cheese. Cover the pan with a lid and cook for another 3-4 minutes. When serving, the omelet can be garnished with a slice of lemon and a sprig of parsley.

Calorie per serving 188 kcal

Time for preparing 20 minutes

Difficulty level on a 10-point scale 4 points

For 2 persons: cauliflower - 0.5 heads, potatoes - 1 pc., butter - 15 g, sour cream - 3 tbsp. l., bay leaf - 1 pc., cilantro - 1 sprig, onion - 1 pc., garlic - 2 cloves, French mustard - 1 tbsp. l., hard cheese - 100 g, white bread - 200 g, salt

Separate the cauliflower into florets, boil in salted water for 5 minutes. Remove from broth. Separately cool both the cabbage and the broth in which it was cooked. Bread cut into small cubes and dry in a dry frying pan. Finely chop the onion and garlic. Heat the butter in a saucepan, fry the onion and garlic in it. Add bay leaf, finely chopped potatoes, a glass of cabbage broth. Mix well and add cauliflower. Simmer until cabbage and potatoes are soft. Add grated cheese and finely chopped cilantro. Once again, mix everything well, remove from heat. Remove the bay leaf from the resulting mixture, pour into a blender and beat until smooth. If the mixture is too thick, add a little more cabbage broth. Pour into saucepan again. Put mustard and sour cream. Mix well, season with salt and heat without boiling. Serve with crackers.

Calorie per serving 168 kcal

Time for preparing 40 minutes

Difficulty level on a 10-point scale 6 points

For 3 persons: broccoli - 1 head, olive oil - 3 tbsp. l., vegetable oil - 1 cup, eggs - 2 pcs., flour - 150 g, sugar - 1 tsp, ground black pepper, salt

Wash broccoli, disassemble into inflorescences, boil in salted water for 5 minutes. Drain in a colander, let cool. Prepare batter: beat eggs with salt, pepper and sugar, add olive oil, flour and 50 ml of boiled water, mix everything well. Heat vegetable oil in a deep frying pan. Dip each cabbage inflorescence in batter, fry in oil until golden brown and put on a paper towel to absorb excess fat. You can serve broccoli in batter with mayonnaise.

Calorie per serving 164 kcal

Time for preparing 20 minutes

Difficulty level on a 10-point scale 4 points

Photo: Thinkstock.com/Gettyimages.ru