To boil, place in a pan of boiling water and cook the florets for 6-8 minutes. To steam, place in a steamer over boiling water and cook for 6-8 minutes. Broccoli to be stir-fried should be separated into bite-sized florets, heat 1 tbsp of oil in a frying pan and add the florets, cook for 4-5 minutes or until tender. To boil, place in a pan of boiling water and cook the florets for 6-8 minutes. To steam, place in a steamer over boiling water and cook for 6-8 minutes. Broccoli to be stir-fried should be separated into bite-sized florets, heat 1 tbsp of oil in a frying pan and add the florets, cook for 4-5 minutes or until tender. Broccoli can be eaten raw, but blanching it quickly in boiling water helps give it a more crisp-tender texture and bring out its flavor. Broccoli can also be steamed, sautéed, and roasted. Wash the broccoli, trim off any leaves or tough spots on the stems, and chop it up. When the water is boiling, dump all the broccoli in, and cover the pot with a lid. Wait a minute, then check to see how the broccoli is doing. Bring the water to a boil over medium heat. Add the peeled corn on the cob. Cover and return to a boil. Cook for 5-7 minutes.
While methods like steaming are better than boiling, the answer depends on the vegetable. Steaming is best, especially for broccoli – As a general rule, keep cooking time, temperature and the amount of liquid to a minimum when cooking vegetables. That's why steaming is one of the best ways to maximize nutrients.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1, 2 ).
Here are some quick easy ways to boost broccoli's flavor and make you look forward to eating it! 1) Roast with Garlic and Parmesan. 2) Onions, Garlic and Butter. 3) Melted Cheese and Bacon Bits. 4) Stir Fry In Sesame Oil. 5) Mediterranean Broccoli Salad. 6) Top With Hummus. 7) Broccoli Dip. 8) Broccoli Almondine.
We recommend Healthy Steaming broccoli for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Steam stems for 2 minutes before adding the florets and leaves.
In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber. "All cruciferous vegetables can make you gassy, " Jarzabkowski said. "But the health benefits outweigh the discomfort. "
Boil: Add water to cover. Boil, uncovered 15 to 20 minutes or until tender. Steam: 15 to 20 minutes or until crisp-tender. Bake: Uncovered 1 hour or until tender. >
In both cases, the broccoli florets should be spread out in the steaming basket to allow for even steaming and, once the water boils underneath, cook the broccoli for three to five minutes. It should still be firm and bright green when you toss it into the stir-fry to finish cooking.
Extreme overcooking may deplete nutrients beyond the percentages reported by the USDA, but if it's boiled just until cooked, you'll still get plenty of vitamins and minerals from broccoli. Fiber isn't affected by cooking, so you'll get 5 grams from 1 cup of cooked broccoli.
Ingredients 3 cups fresh broccoli. 1/4 cup water. 1 tablespoon olive oil. 2 teaspoons lemon juice. 1/4 teaspoon garlic salt. Pepper to taste. 1/4 teaspoon thyme.
According to recent research in the Journal of Agricultural and Food Chemistry, raw broccoli provides significantly more of this beneficial nutrient than cooked. (Cooking locks sulforaphane in, making it unavailable to your body. ) Bottom Line: If you like broccoli, eat it raw: it's more nutritious.
Place broccoli, garlic, and butter in a microwave safe container or a glass Pyrex dish. Add 1 Tbsp of water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes. Cook until broccoli is tender but still crunchy.