BROCCOLI –The ‘Exotic’ Cauliflower

As the name's ending suggests, "broccoli" has its origins from the wild Italian countryside. It is appreciated all over the world for its distinctive flavor and crunchiness, and the fact that it is loaded with nutrients gives it a universal appeal as a must enjoy vegetable.

Traditionally, broccoli is a cool-weather crop that does poorly in hot summer climates. In India, the monsoons usher in cooler temperatures that help farmers grow this sought after vegetable. Care should be taken while buying the vegetable to ensure that it's leaves and stalk feel firm to the touch and it has a fresh green color.

So, how many ways can you prepare it. Like all members of the cabbage family, broccoli suffers terribly from overcooking. When done right, it has a pleasant flavor but when overcooked, it turns gray becomes unpalatable, soft, and has an unpleasant aftertaste.

SO, HERE ARE 5 NO-BRAINER REASONS TO LOVE BROCCOLI:
1.    It's a low-calorie vegetable (30 Kcals/ 100 g),with most of the calories coming from carbohydrates & proteins.
2.    It is an excellent source of soluble fiber [2.64 g/100 g].
3.    The beloved broccoli is high in vitamin C.
4.    It also contains essential nutrients like selenium, that offer significant anti-cancer [especially against prostate cancer] properties.
5.    Lastly, the edible leaves of this vegetable contain higher amounts of beta-carotene as compared to the florets.

So, the next time you go veggie-shopping, ask your vendor to weigh the broccoli with the leaves & use them in your cooking.

A Word of Caution:
On the other hand, . broccoli should be avoided or had in restricted quantities by people with uncontrolled thyroid dysfunction as well as by those who have increased uric acid levels [as in gout & some kidney diseases]

So, cook smart.. to retain it's nutrients.
The best thing to do is to avoid boiling broccoli as it reduces the levels of its potent anticancer compounds; rather we recommend you steam it or lightly stir-fry it as in Chinese food. Microwaving the florets is also a good option.
Broccoli is best had in an "Au Naturale" raw form, such as in a well washed garden salad.

RECIPES

STEAMED BROCCOLI SALAD
Ingredients:
•    Broccoli florets - 2 cups
•    Carrot, grated - 1 Cup
•    Tomato, sliced - 1 Cup
•    Pasta Penne, cooked - 1 cup
•    Olive oil - 1 tsp
•    Cheese, grated - 1 tbsp
•    Salt to taste
•    Chilli flakes - ½ tsp

Method:
1.    Steam the broccoli in an open pan for two minutes and cool.
2.    Boil the penne in water, to which a tsp of oil and ½ tsp of salt is added. Drain and cool.
3.    Toss well with all other ingredients, and serve.

Nutritional Information Per serving
Calories (KCals) - 47
Carbohydrates (g) - 8.1
Proteins (g) - 1.9
Fats (g) -1.2
Cholesterol (mg) - 0
Dietary fiber (g) - 1.6
Sodium (mg) - 24.7
Potassium (mg) -226.3
Calcium (mg) - 22.7
Iron (mg) - 0.5
Zinc (mg) - 0.3
Selenium (mg) - 0.7
Vitamin C (mg) - 28.4
Folate (mcg) - 33.2
Beta-carotene (mcg) - 1897.2

GARLIC-KY-BROCCOLI
Ingredients:
•    16 ounces broccoli florettes
•    1 tablespoon butter
•    1 tablespoon olive oil
•    2 cloves garlic, finely minced
•    1/4 cup finely chopped onion
•    2 teaspoons lemon juice
•    1/2 teaspoon salt
•    Dash black pepper

Method:
1.    Steam the broccoli in a colander just until tender.
2.    In a small saucepan, heat the butter and oil; add minced garlic, onion, and lemon juice. Sautee until onions are just tender. Toss with the broccoli along with the salt and pepper.
3.    Taste and adjust seasonings.

Nutritional Information Per Serving
Calories (KCals) - 96
Carbohydrates (g) - 8.0
Proteins (g) - 3.4
Fats (g) - 6.7
Cholesterol (mg) - 7.8
Dietary fiber (g) - 3.1
Sodium (mg) - 60.0
Potassium (mg) - 380
Calcium (mg) - 57.3
Iron (mg) - 0.9
Zinc (mg) - 0.5
Selenium (mg) - 3.0
Vitamin C (mg) - 107.1
Folate (mcg) - 75.5
Beta-carotene (mcg) - 438.8


MANDARIN  BROCCOLI  WITH CHICKEN
Ingredients:
•    Chicken breast 1.5 pounds cubed
•    2-3 scallions, chopped
•    3-4 dried red chillies
•    1 carrot thinly sliced
•    Fresh ginger, 2 inches chopped
•    1 tablespoon light soy sauce
•    ½ cup clear chicken broth
•    1.5 tbsp rice wine vinegar
•    1 whole bunch broccoli cut into florettes
•    2 tbsp peanut oil
•    ¾ tsp brown sugar
•    1.25 tsp cornstarch
•    9-12 fresh orange wedges for garnish

Method:
In a skillet, heat peanut oil. Add ginger and dried chillies and saute over medium high heat until edges take on light brown color.
Add broccoli and carrots and sautee for 4-5 minutes.
Remove sauteed vegetables to a dish using a slotted spoon when still crisp.
Turn heat to high and stir-fry chicken.
Remove chicken to vegetable dish when tender.
Add wine vinegar, broth, soy sauce, brown sugar into same pan to add flavor and color to make a gravy.
Reduce heat to very low and simmer gravy ten minutes. Add a few tablespoons of water or broth if gravy is too thick.
Add vegetables and chicken back to gravy and heat through. Season dish with a sprinkling of sesame seeds, fresh black pepper, then garnish with chopped scallions, orange wedges and serve.

Best if served with Nishiki brown rice.

Serves 3-4

Nutritional Information Per serving
Calories (KCals) - 348    
Carbohydrates (g) - 13.2
Proteins (g) - 50
Fats (g) - 10.8
Cholesterol (mg) - 112.6
Dietary fiber (g) - 5    
Sodium (mg) - 194
Potassium (mg) - 1101.7
Calcium (mg) - 110.9
Iron (mg) - 2.8
Zinc (mg) - 2.3
Selenium (mg) - 39
Vitamin C (mg) - 158.9
Folate (mcg) - 122.9
Beta-carotene (mcg) - 1836.6

By, The Dietetic Team @ NutritionVista.com