Broccoli: composition, calorie and cooking features

Broccoli, or, differently, asparagus, is a popular food in many European countries, but our compatriots underestimate it for now. Although this vegetable is not only a source of vitamins and minerals, but also an excellent dietary product. Cabbage has almost no contraindications for use, with the exception of individual intolerance to the product.

Regularly eating broccoli, you will bring only benefit to your body. The content of BZHU in 100 g of fresh product is: 2.8 g (proteins), 6.6 g (carbohydrates), 0.4 g (fats). Broccoli contains not only a lot of vitamins, but also fiber, amino acids and other nutrients. Analysis of the chemical composition of the vegetable showed that it is rich in vitamins of group B, C, iron, calcium, beta-carotene, phosphorus, zinc, copper, sodium and other vitamins and minerals. By the way, broccoli is ahead of the cauliflower in protein content, which is important for vegetarian supporters who do not consume meat and can compensate for the lack of proteins at the expense of vegetables.

Antioxidants in the composition of broccoli help the proper functioning of the cardiovascular system and are the prevention of cancer problems. In addition, regular consumption of vegetables can improve blood counts and balance the metabolism. Sulforaphane in the composition of asparagus cabbage has a detrimental effect on viruses and bacteria that cause diseases of the stomach. And vitamin U in broccoli, which was discovered by scientists in raw vegetables, promotes the healing of stomach ulcers.

The calorie content of fresh asparagus cabbage is about 35 kilocalories per 100 grams of product. This is quite a bit, so broccoli can be consumed without restrictions on a diet, provided that a lot of fat is not present in the cooking process. Vegetable permissible to use in virtually any quantities, of course, if you have no problems with the stomach. It is logical that the energy value of cabbage, cooked with the addition of oil, fat or sauce, will be higher than the caloric content of boiled broccoli florets.

When cooking this vegetable, consider the fact that the more it is subjected to heat treatment, the more vitamins and nutrients are lost. The most beneficial broccoli is steaming or stewing with the addition of a minimum of water. The optimal duration of the cooking process is 5 minutes. And when cooking in the microwave, the vegetable will lose all its value and benefit, so avoid this method of cooking.

If you want to eat low-calorie and at the same time healthy food, pay attention to the additional components for the preparation of this vegetable. For example, broccoli, fried in butter with breadcrumbs, will have the highest possible calories. The taste will be on top, but there can be no talk about diet. And if broccoli is stewed with sour cream, the dish will turn out to be of average calorie content and will suit those who have stomach problems.

Calorie fried broccoli is about 46-60 kcal per 100 g of product. A hearty and savory dish, as well as a great side dish - fried broccoli with garlic. To make it, rinse the asparagus cabbage and boil for a couple of minutes. In a heated minimum amount of vegetable oil, fry a few chopped garlic cloves until it is reddened. At the end we add cabbage blossoms here and warm them on a medium heat for a couple more minutes.

Fresh broccoli has a low calorie content - 35 kcal per 100 g. If you want to use this vegetable in its raw form, wash the asparagus cabbage, pour over boiling water, then pour it with olive oil, salt and pepper. Here you can add any fresh vegetables to taste.

Low-calorie and at the same time fragrant and tasty option - broccoli baked in the oven, whose caloric content is only about 50 kcal per 100 g. When baking, use the secret of chefs that is used in restaurants: sprinkle cabbage with lemon juice, white wine or grape vinegar, and then cover with foil. For baking, a temperature of 200 degrees is suitable.

You can also fill the vegetables with an egg to make a delicious crust. To do this, you will need 250 g of asparagus cabbage, 1 carrot, 1 onion, 5 eggs, salt, basil and any vegetable oil. Put the broccoli florets boiled for a couple of minutes into the greased oil container. Top with cabbage sprinkle with chopped onions and carrots. Beat eggs, add salt and spices to taste. Pour broccoli with this mixture and bake for 10 minutes at a temperature of 200 degrees. Such a delicious and healthy lunch can be prepared in minimal time.

Stewed broccoli is suitable for those who are on a diet, since its caloric content is only about 37-40 kcal per 100 g. A simple recipe for stewed asparagus cabbage is this. Onions and carrots are passaged on a minimal amount of vegetable oil, broccoli blossoms and a little water are added to them. Stew vegetables on low heat for about 20 minutes, seasoning with salt and pepper to taste.

Boiled steamed asparagus cabbage is the most useful and low-calorie, it contains only 27-28 kcal per 100 g. If during cooking the water takes some of the vitamins from the vegetable, the steam penetrates into the core and fully retains the flavor, broccoli flavor and all the beneficial properties. It is cooking vegetables for a couple will save a maximum of vitamins, so be sure to take this method of cooking for service. Fill the pot with water about 3 cm, bring it to a boil. Place a strainer in a pan, in which you place the cabbage divided into inflorescences. Cover the sieve and let it steam for about 5 minutes.

To determine if broccoli is ready, just poke it with a fork — if it comes in and out easily, it's time to serve the cabbage to the table. And so that the cabbage was not completely fresh in taste - salt it, pepper or add dry chopped garlic. If you are not afraid to spoil the shape, you can also add here a few pieces of butter, which should be heated while the cabbage is still hot.

If you want to surprise guests with a delicious and unusual dish, adopt a simple broccoli recipe in batter. Since the caloric content of such a dish is high (about 95-100 kcal), it should be avoided by those who are on a diet or have stomach problems, as broccoli undergoes a roasting process. Washed cabbage is divided into florets and boiled in salted water for several minutes. For batter mix a tablespoon of vegetable oil, a tablespoon of flour, 1 egg and add salt to taste.

Dip the inflorescences in a thick batter and put in vegetable oil pre-warmed in a pan. Fry the inflorescences evenly on each side and serve the finished dish to the table.

If you care about a healthy diet or are on a diet, experts do not recommend eating fried foods that become “heavy” for the stomach. Since broccoli is a product with a minimum calorie content (we spend more energy on its digestion than we get from the product) Asparagus cabbage is widely used in dietetics, and also helps the body replenish the balance of minerals and vitamins, which have the following effect:

• potassium helps to relieve swelling and removes excess water from the body;
• calcium and phosphorus are good for bones;
• iron and copper regulate the process of blood formation;
• vitamin C and zinc increase immunity and slow down the aging process;

• B vitamins calm the nervous system;
• iodine affects the normal function of the thyroid gland and helps with endocrine diseases;
• sulforaphane prevents the occurrence of gastric cancers and helps with an existing ulcer;
• Asparagus cabbage effectively cleanses the intestines from toxins and toxins, having an anti-cellulite effect;
• methionine and choline prevent cholesterol deposition, so cabbage prevents atherosclerosis;
• Anetolitrity is responsible for the prevention of colorectal and breast cancer.

To preserve all the vitamins, taste and beneficial properties of asparagus cabbage, expose it to the minimum heat treatment for a couple. And lovers of culinary fantasies can experiment with low-calorie mashed soups with the addition of various vegetables (for example, carrots, onions or cauliflower). After cooking, all ingredients are ground in a blender along with the broth until a homogeneous state is reached. In order to get a correct and thick consistency, the approximate proportions should be 1.5 liters of water per 1 kg of fresh broccoli cabbage.

On how to use broccoli cabbage for weight loss, see below.