Delicious homemade recipes with broccoli

Healthy breakfast #35: Delicious homemade recipes with broccoli

Broccoli cabbage in its composition contains a large amount of vegetable protein, fiber, amino acids, minerals and the most powerful vitamin – vitamin C. Of course, in addition to it, cabbage contains other vitamins: B1, B2, B5, B6, PP, E, K and provitamin A. Delicious homemade recipes with broccoli.

Cabbage is recommended by nutritionists, including in the diet for those who lose weight intensively. In large quantities, vitamin C and minerals activate metabolism. Thanks to them, the body burns fats. Cabbage vegetable protein saturates well and for a long time, helps to recover after training. Fiber cleanses the intestines, which relieves flatulence, slims and improves skin health. Frequent consumption of broccoli dishes helps to remove excess fluid from the tissues. The body receives a general recovery.

Broccoli Microgreens:

This study provides critical insights into the potential for broccoli microgreens to provide a dense source of minerals that can be grown with a small ecological footprint by individuals in a distributed agricultural model. Microgreen production could also diversify the average diet, as broccoli is only one of many nutrient-rich microgreens that can be easily produced and consumed by individuals. Therefore, with proper education of the general public and subsequent action, microgreen production and consumption represents a viable mechanism for diversifying food production systems, which is necessary for increasing societal resilience to environmental changes that threaten long industrial food chains.“(1)

#1.Broccoli in sour cream and garlic sauce

Broccoli in sauce is a light, healthy and very tasty vegetable dish in a hurry. It’s amazing how a small amount of sour cream and garlic transforms and reveals the taste of broccoli. Juicy and fragrant green cabbage inflorescences in a delicate white sauce with a pleasant garlic aroma are a harmonious combination.

Broccoli
Broccoli

Ingredients for 2 servings:
Broccoli 14.11oz
Sour cream with a fat content of 20 % 3 tablespoons
Garlic (large) 1 clove
Butter 2 tablespoons
Salt to taste
Ground black pepper to taste

Instruction:

Cooking time 15 minutes

Prepare the necessary ingredients. Divide the broccoli into medium-sized inflorescences. In a saucepan or saucepan, boil 4 cups of water, salt it (1 teaspoon). Put the broccoli in boiling water. Blanch the cabbage over medium heat for 2 minutes.

Discard the broccoli in a colander and leave the water to drain. Now prepare the sour cream sauce. To do this, melt a piece of butter in a frying pan. Add sour cream to the butter. Stir and let the sour cream disperse in the oil.

Peel the garlic and pass it through a press into a frying pan. Season the resulting sauce with salt and pepper (a pinch at a time). Stir and heat the sauce for 1 minute.

In the finished sauce, transfer the broccoli inflorescences. Stir so that the sauce permeates all the inflorescences. Warm the dish under the lid for another 1 minute.

Broccoli in sour cream and garlic sauce is ready. Serve broccoli as a separate dish or as a side dish. Bon Appetit!

#2.Broccoli, fried in a frying pan. Delicious homemade recipes with broccoli.

Forget about steamed watery broccoli. Try just frying broccoli in a frying pan, and you will definitely add this dish to your permanent menu.

Broccoli
Broccoli

Ingredients for 4 servings:
Broccoli cabbage 28.22oz
Olive oil 2 tablespoons
Salt to taste
Ground black pepper to taste
Water 3 tablespoons

Instruction:

Cooking time 15 minutes

Broccoli cabbage is divided into inflorescences. Cut the inflorescences into pieces, cut the stems into thin slices.

Pour oil into a frying pan, heat it well over medium heat.

Put the chopped broccoli stalks in a frying pan and fry, without stirring, for 2 minutes.

Then pour in the broccoli inflorescences, mix. Fry, without stirring, until lightly golden, 1-2 minutes.
Add salt and pepper to the water, mix until the salt dissolves. Pour water with salt and pepper into a frying pan, cover with a lid and simmer broccoli for 2 minutes.

Remove the lid and cook the broccoli until the liquid evaporates for another 2 minutes. Bon Appetit!

#3.Broccoli baked  cheese and sour cream sauce. Delicious homemade recipes with broccoli.

Everyone knows that broccoli is a healthy vegetable that needs to be included in your diet as often as possible. Today we will prepare a simple but delicious dish – bake broccoli in the oven with a sauce of cheese and sour cream. During baking, cabbage, soaked in sour cream and cheese sauce, retains its juiciness and acquires creamy notes. And the melted cheese forms an appetizing crust on the surface of the green inflorescences.

Broccoli
Broccoli

Ingredients for 2 servings:
Broccoli (fresh or frozen) 14.11oz
Sour cream with a fat content of 15 % 3.53oz
Hard cheese 3.53oz
Ground coriander to taste
Salt to taste
Ground black pepper to taste
Butter (for greasing the mold) 1 tablespoon

Instruction:

Cooking time 25 minutes

Prepare the necessary ingredients. Of course, it is better to give preference to fresh cabbage, but frozen broccoli will come to the rescue out of season.
If you use fresh broccoli, first disassemble it into inflorescences and rinse.
Turn on the oven to preheat to 392F.

In a saucepan, boil 4 cups of water, add salt to it and lower the broccoli inflorescences into boiling water. Bring the water to a boil, boil the frozen broccoli for 1 minute, then discard in a colander.
(Cook fresh broccoli for 3-4 minutes.)

To prepare the cheese-sour cream sauce, grate the hard cheese on a fine grater and put it in a bowl. Add sour cream to the grated cheese.

Add salt, ground black pepper and ground coriander (or other spices and seasonings to your liking). Stir until smooth. Grease the baking dish with butter.

Put the broccoli in the prepared form. Spread the sour cream and cheese mass over the broccoli inflorescences as evenly as possible.

Bake the broccoli in a preheated 392F oven for 10 minutes. The dish is ready. Serve broccoli baked with cheese and sour cream sauce to the table hot for breakfast. Bon Appetit!

(1) – Broccoli Microgreens: A Mineral-Rich Crop That Can Diversify Food Systems. Carolyn F. Weber. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5362588/.

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