4 Delicious Broccoli Recipes

Broccoli is known for its high content of iron and beta-carotene, so it is ideal for preventing anemia, especially in people on a vegetarian diet.

Do you know the benefits of broccoli? This vegetable is rich in nutrients, it contains vitamins A, C, E, amino acids, zinc and potassium.

These substances make it an antioxidant capable of fighting free radicals and purifying the blood.

In addition, zeaxanthin and beta-carotene make it a protector of eye health.

On the other hand, Omega 3 fatty acids and vitamins accelerate the production of collagen, restoring the elasticity of the skin and protecting it from the rays of the sun.

Not to mention its high fiber content, which improves the digestion process, prevents infections and possible inflammation of the intestines.

To get the most of these properties, you can either boil it or consume it raw.

Here are some ideas for adding it to your cookbook.

1. Broccoli au gratin with ham

This dish is great for lunch and it will only take you about 15 minutes. Ham will give you the calorie intake you need, while the properties of the main ingredient will keep it in balance.

Ingredients

• 1 broccoli
• 5 slices of ham
• 1/4 onion
• 1 tomato
• 3 tablespoons of butter (60 g)
• 1 tablespoon of olive oil (16 g)
• Cotija cheese (150 g)

Preparation

• First, steam the broccoli for 5 minutes.
• Then cut the ham into small cubes.
• Then pour the olive oil into a saucepan and add the ham until golden brown.
• Then cut the tomato and the onion, add them to the pan.
• Finally, add the broccoli.
• Finally, add cheese and butter and cook until melted.

2. Fettoccine with broccoli

It is one of the best pastas for cooking. The combination of pasta, chicken and broccoli makes it an approved healthy eating dish.

In addition, the white sauce helps reduce the bitter taste of this vegetable.

Ingredients

• 1/2 kilo of chicken breast
• pasta (500 g)
• 1 broccoli
• 1 tablespoon of butter (20 g)
• 1/2 cup cream or low-fat butter for baking (100 g)
• 3 tablespoons of parmesan (45 g)
• onion powder
• 1 tablespoon of flour (10 g)
• 1 pinch of garlic
• salt (to taste)
• 1 cup of chicken broth (250 mL)
• 1 tablespoon of olive oil (16 g)

Preparation

• To start, cut the chicken into small pieces.
• Then pour the olive oil into a saucepan and brown the chicken, cover and cook.
• In the same way, cook the pasta and let it cool.
• Then wash and cut the broccoli.
• Add the butter, sauté the garlic, onion, and add the flour until golden brown.
• Drain 1 cup of water from the pasta and add the chicken broth and cream.
• Before serving, drain the pasta and add the broccoli to the sauce, then the Parmesan.

3. Broccoli in butter

Enjoy this exquisite vegetable by sautéing it in butter and some condiments to give it good taste.

Ingredients

• 1 broccoli
• 3 tablespoons of butter (60 g)
• 1 finely chopped onion
• 1 tablespoon of vegetable oil (16 g)
• salt and pepper (to taste)

Preparation

• First, boil the broccoli for 4 minutes.
• Pour the oil and butter into a saucepan.
• Then add the garlic and wait for it to be fried, being careful not to burn it.
• Finally, drain the broccoli, season and enjoy.

4. Broccoli shrimp

One of the foods that should not be abused is shrimp or prawns, but every now and then it is worth adding iodine, vitamin, cholesterol and protein to our body. So, they combine perfectly with the contributions of the vegetable.

Ingredients

• 5 shrimps per person
• 1 broccoli
• 3 cloves of garlic
• 2 shallots
• 2 tablespoons of white vinegar (20 ml)
• 3 tablespoons of soy sauce (30 ml)
• 1 piece of ginger
• 1 tablespoon of cornstarch (10 g)
• 1/2 cup of water (125 ml)
• 1/2 tablespoon of powdered broth (5 g)
• 1 tablespoon of sugar (10 g)

Preparation

• First, pour the oil into a pan and sauté the sliced ​​broccoli.
• Add the garlic cloves and onions.
• Grate and add the ginger, leave covered over low heat for 5 minutes.
• Pour the teaspoon of cornstarch into 1/2 cup of water with the two tablespoons of white vinegar, the tablespoon of broth, the sugar and the three tablespoons of soy sauce. Mix and whisk gently.
• When the broccoli is ready, add the washed shrimp.
• When they take on a pink color, pour in the previous mixture and cook for two minutes, until the shrimp are completely pink.
• Finally, serve with a little rice.