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10 ideas for cooking broccoli  

 

 


The most shunned vegetable today is the  : BROCCOLI.

 

Here are 10 ideas / recipes to learn to really love this variety of cabbage and get it eaten "  discreetly  To your children.

 

Short story  :

Broccoli is native to southern Italy, its word comes from the Latin bracchium which means "  plugged  ".  Which reflects his physique of a small tree.  It is often green (dark or sage) but can sometimes be white or purple.

 

How to cook this vegetable  ?

 

1. In stir-fries

Stir-frying can be your slimming cooking if you limit the addition of fat.

You can obviously use broccoli, but also mushrooms, onions and peppers.

 

Tofu Vegetable Chop Suey Recipe


Ingredients for 1 person:

·          120 g plain tofu

·          120 g cauliflower in florets

·          100g broccoli florets

·          1 carrot

·          50 g button mushrooms

·          1 onion

·          2 cloves garlic

·          2 tablespoons of soy sauce

·          1 teaspoon of grated fresh ginger

·          1 teaspoon of sesame oil

Preperation : 

·          Peel, wash the carrot and cut it into thin rings, peel and mince the onion.

·          In a non-stick sauté pan, brown the onion in the oil, then add the cauliflower and broccoli florets, sliced mushrooms, carrot, ginger and crushed garlic.

·          Sauté the vegetables for 10 minutes, keeping them crunchy, then add the diced tofu and top with the soy sauce.

·          Easy and light recipe .. and Bon Appétit  ! :)  

 

2. In salads

If you want to make yourself a quick meal, make yourself a salad  : tomatoes, cucumbers, green salad, tuna or chicken and add broccoli (steam it beforehand) add a low-fat homemade vinaigrette and the spices of your choice  .

 

3. A broccoli quiche

It is a meal that you can easily make and that you can prepare ahead of time.

You need  : eggs, herbs and vegetables  !  Go for the broccoli quiche  

 

4. Mashed

If you want to change mashed potatoes, add color and use vegetables (not starches)  broccoli puree is ideal.

Very easy to do  : steam your broccoli and mash them, adding the spices you like.

 

Recipe idea  : The tricolor puree

 

Ingredients for 1 person:

·          You can go for the frozen purees which are convenient and just as good

·          100 g of carrot puree

·          100 g of broccoli puree

·          80 g mashed potatoes

·          1 teaspoon of oatmeal

·          1 teaspoon of breadcrumbs

·          Salt pepper

Preperation : 

·          Preheat your oven  at 180 ° C

·          Cook the purées separately in a saucepan or microwave for convenience.

·          Mix the oatmeal and mix them with the breadcrumbs.

·          Place in a non-stick casserole dish, a layer of mashed potatoes, a layer of mashed broccoli and finally carrots.

·          Sprinkle the mixture: breadcrumbs / oats on top of the preparation.

·          Bake for 10 minutes.

·          Easy and light recipe… and Bon Appétit  !

 

5. In soup and velvety

If you want an appetite suppressant and low in calories meal, go for the soup (or velouté). Use vegetables like cauliflower, carrots, squash, ... but also broccoli  !

 

6. In pesto

If you want to make an exquisite pesto  : mix the fresh herbs, spinach, arugula and broccoli  ! 

Recipe  : Steam your broccoli, add a light cheese, a little olive oil and pine nuts.

 

7. Clafouti

 

Grilled Chicken and Broccoli Clafoutis Recipe

 

Ingredients for 1 person:

·          2 eggs

·          50 g grilled chicken matches

·          200 g of broccoli florets

·          10 g of  cornstarch

·          75 ml of skimmed milk

·          3 tablespoons of 3% fat cream

·          1/2 onion

·          1 tablespoon of chopped tarragon

·          Salt pepper

Preperation : 

·          to preheat the oven  at 180ºC (th. 6).

·          Beat the eggs into an omelet, slowly adding the cornstarch, milk and crème fraîche. Add the chicken matches.       Mix, pepper and salt.

·          In a non-stick skillet, brown the onion, then add the broccoli florets. Add a bit of water, cook for 10 minutes, stirring occasionally.

·          Pour the egg mixture into an ovenproof ramekin, then distribute the broccoli florets.

·          Bake for 20 minutes and enjoy warm or well cooled according to your preference.

·          Easy and light recipe  … and enjoy your meal  !  

 

8. A broccoli gratin

For a gratin  light  : cook your broccoli, with light cream (5% fat), ham (or not) and finish with a pinch of cheese.

 

9. Grilled

Grill your broccoli on a hot grill with a drizzle of olive oil.

 

10. In the pasta

Ideal for your children, pasta mixed with vegetables  !

Recipe  : you can simply make plain pasta and add your broccoli but also make a white broccoli sauce (blanch the broccoli for a few seconds beforehand).

 

You must no longer sulk this green vegetable  so reconcile with him  and cook it  !