Article Contents

  • 1 The benefits of broccoli
  • 2 How to choose and cook
    • 2.1 cooking rules
  • 3 Baked broccoli with cheese
  • 4 Duet with cauliflower
    • 4.1 In multivarka
    • 4.2 The oven
  • 5 Recipe chicken

The benefits of broccoli

This green vegetable - a bottomless storehouse of vitamins, minerals and trace elements.It contains large amounts of vitamins C, A (retinol), K, PP, calcium, sodium, phosphorus, iron, potassium, and a number of mineral salts and vegetable protein.The product prevents the development or emergence of ulcers, reduces the risk of development of cancer cells.Those who constantly use broccoli, significantly reduce the risk of cardiovascular diseases, disorders of the nervous system.

addition to the composition of cabbage pleases all of its low calorie slimming.A total of 28 kcal per 100 grams.Therefore, suitable for vegetable diet.Besides cooking options set.The most popular are: broccoli casserole, soup, salads, burgers and other snacks or garnish.

How to choose and cook

buying vegetables, pay attention to its color.It should be green.If florets yellowish, with brown or purple hue - then it is stale.Also there should be Kochanov flowers.When vegetable bends as rubber, has a bluish color, it means that it lay and long for food unsuitable.

cooking rules

  • heat treatment time. all the beneficial properties of "green" cabbage stored if cook it no more than 4-5 minutes.
  • cooking type. Broccoli can be eaten fresh, washing thoroughly in running water.A couple prepare about 7-10 minutes, and that's the most useful option.Broccoli casserole in the oven or in a pan, after preparing the preliminary boiling cabbage in salted water.
  • frozen product.Broccoli from the freezer does not need defrosting.The right amount of vegetables should be thrown into the boiling water and boil for 10-12 minutes.
  • children. for baby puree broccoli need to cook a little longer - about 15-20 minutes, so that the food was not hard for the fragile digestive system and does not cause an increase in gas production.
  • stems and buds. If you use for cooking the whole cabbage whole, the stalks should be cooked first, and after 5-6 minutes put in boiling water and boil thoroughly dismantled inflorescences 3-4 minutes.

Baked broccoli with cheese

most popular option among many recipes - broccoli casserole with cheese and eggs.It is very satisfying.In contrast to most dishes tasty both hot and cold.

You will need:

  • broccoli - 450 g;
  • eggs - 5 pieces;
  • cheese - 150 g;
  • sour cream - 200 ml;
  • butter - 30 g;
  • »salt and spices - to taste;
  • nutmeg (optional) - to taste.

Preparation

  1. Disassemble on average inflorescence cabbage and toss into the boiling water for 10 minutes, a little podsolite.Simmer over medium heat.
  2. Pour into a container eggs, sour cream, shredded cheese on a coarse grater, spices and grated nutmeg.All mix well.
  3. Grease a baking dish with butter.To the bottom of the dish does not stick, sprinkle with breadcrumbs.
  4. Boiled cabbage blossoms lay uniformly shaped, the top pour a mixture of eggs and cheese.For a golden brown, place thin slices of butter.
  5. Bake in the oven at 200 degrees for 20-25 minutes.Casserole with broccoli and cheese ready.Bon Appetit!

duo with cauliflower

in soups and side dishes go well with cauliflower and broccoli.Baked broccoli and cauliflower can be cooked in the oven, and in multivarka.Both options are useful in their own way tasty.Baked broccoli multivarka get more air, and in the oven - with a ruddy crust.For people suffering from stomach or bowel disease, suitable option multivarka or a water bath.

In multivarka

You will need:

  • broccoli - 500 g;
  • cauliflower - 500 g;
  • hard cheese - 150 g;
  • yogurt (without additives) or yogurt - 150 ml;
  • butter - 20 g;
  • flour - 1 tablespoon;
  • salt, spices (black pepper) - to taste.

Preparation

  1. washed cabbage disassemble or cut into florets and add to the vessel for steaming.Set mode "for a couple" or "Steamer" for 10 minutes.
  2. Remove the cabbage and turn "Multipovar" mode at 160 degrees.
  3. Pour yogurt into a bowl, pour the flour and butter.Cook with the lid open, stirring for 4-5 minutes.
  4. Cut the cheese into small pieces and add to the bowl, still stirring.Season with salt, add pepper or spices.Cook until then, until the mixture is smooth.
  5. Put in slurry broccoli and cauliflower.Stir.
  6. Close the lid and set the "Multipovar" mode, cook 15 minutes at 200 degrees.After casserole let stand 5-10 minutes.
casseroles taste of broccoli and cauliflower can be changed by choosing different varieties of cheese.Cheddar cheese makes a side dish more spicy and piquant.If you add the cream cheese, the taste of food is delicate, slightly milky.

The oven

You will need:

  • broccoli - 200 g;
  • cauliflower - 400 g;
  • egg - 3 pieces;
  • leeks or onions - 2 medium;
  • sweet pepper - 1 medium;
  • tomato - 2 pieces;
  • cream 9% - 300 ml;
  • hard cheese - 100 g;
  • vegetable oil - 2 tablespoons;
  • salt, spices, pepper - to taste.

Preparation

  1. Divide the cauliflower into small florets and boil for 5 minutes after boiling in salted water.
  2. Tomatoes grind grated, leaving the peel.Add to them the eggs and cream.Lightly whip the mass with a mixer or a whisk.Season with spices, salt and pepper.
  3. Cut the onion into small cubes and pepper.Lightly sauté in oil.
  4. Add them cooked florets cabbage.Fill the spices and cook for another 3-4 minutes.
  5. in shape for baking Put the broccoli, cauliflower, onions and peppers.Pour the prepared mixture.
  6. Top evenly spread out the grated cheese.
  7. dish Bake at 180 degrees 35-40 minutes until brown.
  8. The finished pudding, leave in the oven is off by 15 minutes.Then remove and cut into slices.

Recipe Chicken

For this recipe uses chicken, but the dish was a school can take the meat from the ham.Boiled chicken meat can be replaced with marinated in spices and roasted in a pan ham meat.Then casserole with broccoli and chicken will turn out flavorful and spicy taste.

You will need:

  • chicken (or any other part) - 500 g;
  • broccoli - 300 g;
  • hard cheese - 150 g;
  • onion - 1 piece;
  • milk - 100 ml;
  • chicken broth - 100 g;
  • sour cream - 3 tablespoons;
  • bread crumbs (yesterday's bread) - half a cup;
  • butter - 20 g;
  • salt, spices, herbs - to taste.

Preparation

  1. meat boil, disassemble into long slices and place in a baking dish.You can also finely chop along the grain.Capacity preliminary grease with butter.
  2. Pour boiling water parsed into florets of broccoli.Let stand for 5-7 minutes so.Drain and lay out the cabbage on the chicken.
  3. Finely chop the onion cubes and lightly fry in vegetable oil.Add bread crumbs, mix thoroughly and boil for some 1-2 minutes.
  4. Grate the cheese on a fine grater.
  5. Mix milk with chicken broth and put on fire.Stirring constantly, add half the grated cheese.And cook for 5-7 minutes.
  6. At the end, add sour cream, stir and immediately remove from heat.
  7. resulting mixture pour into the mold on top of the cabbage with chicken.Then evenly distribute bread-and-onion mass and pour the second half of the cheese.
  8. Bake in the oven at 190 degrees for 20 minutes until golden brown.

favorite casserole recipe broccoli can be used in summer and winter.The dish is useful for both children and adults.And another distinct advantage - the ability to diversify bored garnish options, the more such useful products.