Broccoli

Broccoli is a good source of Vitamin C as well as Vitamin A, Vitamin B-6, Vitamin K, fiber, and many other vitamins and minerals. It also contains more protein than most other vegetables.

Buying and storing

BUYING: Choose broccoli that has tightly closed buds and crisp leaves. Choose odorless broccoli that is dark green to purple tinged in color. Do not wash broccoli until just before preparing it.

STORING: Store broccoli in a loose bag in the refrigerator. Fresh broccoli is best if used within a day or two after being purchased. It will keep for up to four days in the refrigerator. Once cooked, any leftovers may be refrigerated for 2 to 3 days in a tightly covered container.

Preparing and cooking

Preparing

Wash broccoli thoroughly. Begin at the top of the stalk and find the place where it separates into florets. Cut the florets about an inch down from their tops. If you are going to cook the pieces, try to make them all roughly the same size. Continue to cut the florets, moving up the stalk as you go, until you have taken them all off. Chop into smaller pieces, if desired. Use a vegetable peeler to remove leaves and tough skin from the stalk. Cut the stalk into roughly equal pieces, making them smaller than the florets since they will take longer to cook.

Cooking

Broccoli will retain its bright green color, crisp tenderness, and sweetness if you cook it just until a fork can pierce the stalk.

STEAMING: Place chopped broccoli in a steamer basket in a pot. Add 1 inch of water, cover with lid, and bring to a boil. Steam, covered, for 4-5 minutes.

MICROWAVING: Place chopped broccoli in a microwave-safe container. Microwave just long enough for broccoli to be easily cut with a fork - about 3-4 minutes.

Ways to enjoy

Eat broccoli tops or peeled stems raw with your favorite dip.
Add broccoli to salads, soups, stews, casseroles, egg dishes, and stir fries.
Steam broccoli and add a squeeze of lemon, balsamic vinegar, or a little cheese.

Featured Recipes

Broccoli Cheese Soup Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.Heat oil in a large pot over medium heat. Add onion and cook for about 2 minutes until the onion is soft and clear.Add flour to the pot, and cook for 1 minute, stirring continuously.Add broccoli, water, bouillon cube, salt, pepper, and garlic powder. Reduce heat to medium low and cook for about 20 minutes or until the broccoli is tender. Stir occasionally to prevent soup from sticking to the pot.Remove from heat, add the milk and cheese, and stir until cheese melts.Place back on the stove and cook on low heat for about 2 to 3 minutes until soup is thoroughly heated. Serve immediately.Refrigerate leftovers within 2 hours
Broccoli Potato Soup Combine broccoli, onion, and broth in a large saucepan. Bring to a boil.Reduce heat to medium-low. Cover and simmer about 10 minutes or until vegetables are tender.Add milk, pepper, and salt (if using); slowly stir in potatoes.Cook for 3-5 more minutes, stirring constantly.Divide soup into 4 bowls. Sprinkle cheese over eachserving.
Chicken or Turkey Broccoli and Rice Casserole Preheat oven to 350°F. Lightly oil or spray an 8-inch x 8-inch baking dish.In baking dish, mix together rice, broccoli, chicken, and cream soup (undiluted).Sprinkle shredded cheese over the top. Bake for 20 to 30 minutes.
Spaghetti Squash with Chicken and Broccoli Preheat oven to 425°F.Cut squash in half. Use a spoon to remove seeds. Add1 teaspoon oil and a pinch of salt and pepper to cut side of squash. Lay squash cut side down on baking sheet and roast for 1.2 hour. Remove from oven when squash is fork tender. Allow to cool. Once squash is cool, use a fork to scoop out the flesh and place in a large bowl. Reserve the hollowed-out squash “shells”.While the squash is cooking, place 1 Tablespoon oil and chicken on baking sheet, roll chicken in oil and put on lower rack of oven (same oven that squash is in). Baking 25 minutes or until chicken is cooked through. Remove from oven and allow to cool. Dice and set aside.In a frying pan, heat 1 teaspoon oil over medium-high heat.