How to Cook Broccoli

How to Cook Broccoli

Learn how to get the most out of this powerhouse vegetable.

How to Cook Broccoli

Broccoli is one of America's favorite everyday vegetables: affordable, always available and densely packed with the plant nutrients essential to healthful, Mediterranean-style eating.

Broccoli delivers bright flavors and an array of vitamins and minerals—a consequence of eating hundreds of tiny, tightly furled miniature flower buds in every bite.

What You Get: This green powerhouse packs vitamins C, K and A as well as folate and fiber. It’s also a good source of potassium and magnesium.

How to Buy Broccoli: Look for sturdy, dark-green spears with tight buds and a high floret-to-stem ratio; there should be no yellowing.

Prep: Cut off florets, then cut stalks in half lengthwise. Don’t toss broccoli stems: they’re completely edible, milder in flavor and contain the same healthful properties as the florets. Just peel the stems, chop them up and use alongside the florets.

Microwave: Place stems and florets in a large glass baking dish. Cover tightly and microwave on High until tender, about 4 minutes.

Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold broccoli stems and florets in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.

Steam: Place stems in a steamer basket over 2 inches of water (with 1 tablespoon lemon juice added to it) in a large pot set over high heat. Cover and steam for 2 minutes. Add florets; cover and continue steaming until tender, about 5 minutes more.

How to Store Broccoli: Refrigerate in a plastic bag for up to 3 days.

Check with your doctor about the right diet for you.

By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
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