Healthy Dishes With Broccoli

Healthy Broccoli Recipes Main Dish / Everyone knows broccoli is healthy from williesellonbeebot.blogspot.com

Introduction

Broccoli is a nutritious and versatile vegetable that can be incorporated into a variety of dishes. Packed with vitamins, minerals, and fiber, broccoli is a great addition to any healthy diet. In this article, we will explore some delicious and easy-to-make recipes that feature broccoli as the star ingredient. Whether you're a vegetarian, a meat lover, or looking for a quick weeknight meal, there's a broccoli dish here for you.

1. Broccoli Stir-Fry

Ingredients:

2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, julienned
1 onion, thinly sliced
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

In a large skillet, heat the olive oil over medium heat. Add the garlic and onion, and cook until the onion is translucent.
Add the broccoli, bell pepper, and carrot to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
In a small bowl, whisk together the soy sauce, sesame oil, salt, and pepper. Pour the sauce over the vegetables and stir to coat.
Cook for an additional 2-3 minutes, or until the sauce has thickened slightly.
Serve hot over steamed rice or noodles.

Nutrition:

This broccoli stir-fry recipe is low in calories and high in nutrients. One serving contains approximately 150 calories, 5 grams of protein, and 10 grams of fiber. It's also a good source of vitamin C and vitamin A.

2. Broccoli and Cheese Soup

Ingredients:

4 cups broccoli florets
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 cup milk
1 cup grated cheddar cheese
2 tablespoons butter
2 tablespoons all-purpose flour
Salt and pepper to taste

Instructions:

In a large pot, melt the butter over medium heat. Add the onion and garlic, and cook until the onion is translucent.
Add the flour to the pot and stir to coat the onions and garlic.
Slowly whisk in the vegetable broth, making sure to remove any lumps.
Add the broccoli to the pot and bring to a boil. Reduce heat and simmer for 10-15 minutes, or until the broccoli is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
Return the soup to the pot and stir in the milk and cheddar cheese. Season with salt and pepper to taste.
Cook for an additional 5 minutes, or until the cheese is melted and the soup is heated through.
Serve hot with crusty bread or a side salad.

Nutrition:

This broccoli and cheese soup is a comforting and nutritious meal. One serving contains approximately 300 calories, 12 grams of protein, and 8 grams of fiber. It's also a good source of calcium and vitamin D.

3. Broccoli and Quinoa Salad

Ingredients:

2 cups cooked quinoa
2 cups broccoli florets
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1/2 cup sliced black olives
1/4 cup diced red onion
1/4 cup chopped fresh parsley
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Instructions:

In a large bowl, combine the quinoa, broccoli, bell pepper, cherry tomatoes, black olives, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to coat.
Refrigerate for at least 1 hour before serving to allow the flavors to meld together.
Serve cold as a refreshing side dish or add grilled chicken or shrimp for a complete meal.

Nutrition:

This broccoli and quinoa salad is a light and refreshing option. One serving contains approximately 200 calories, 6 grams of protein, and 5 grams of fiber. It's also a good source of vitamin K and folate.

4. Broccoli and Chicken Stir-Fry

Ingredients:

2 cups broccoli florets
1 chicken breast, sliced
1 red bell pepper, sliced
1 carrot, julienned
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 tablespoon cornstarch
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

In a small bowl, whisk together the soy sauce, oyster sauce, cornstarch, salt, and pepper. Set aside.
In a large skillet or wok, heat the olive oil over high heat. Add the garlic and cook for 30 seconds, or until fragrant.
Add the chicken to the skillet and cook until browned and cooked through.
Add the broccoli, bell pepper, and carrot to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
Pour the sauce over the chicken and vegetables. Stir to coat.
Cook for an additional 2-3 minutes, or until the sauce has thickened slightly.
Serve hot over steamed rice or noodles.

Nutrition:

This broccoli and chicken stir-fry is a protein-packed meal. One serving contains approximately 250 calories, 25 grams of protein, and 6 grams of fiber. It's also a good source of iron and vitamin B6.

5. Broccoli and Tofu Curry

Ingredients:

2 cups broccoli florets
1 block firm tofu, cubed
1 onion, chopped
2 cloves garlic, minced
1 can coconut milk
2 tablespoons red curry paste
1 tablespoon soy sauce
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and cook until the onion is translucent.
Add the tofu to the skillet and cook until browned on all sides.
Add the red curry paste and stir to coat the tofu and onions.
Add the coconut milk to the skillet and bring to a simmer.
Add the broccoli to the skillet and cook for 5-7 minutes, or until the broccoli is tender.
Stir in the soy sauce, salt, and pepper.
Serve hot over steamed rice or quinoa.

Nutrition:

This broccoli and tofu curry is a flavorful and satisfying dish. One serving contains approximately 300 calories, 15 grams of protein, and 8 grams of fiber. It's also a good source of vitamin E and potassium.

Conclusion

Broccoli is a versatile and nutritious vegetable that can be used in a variety of dishes. Whether you're looking for a quick stir-fry, a comforting soup, a refreshing salad, or a hearty curry, these recipes have you covered. Experiment with different flavors and ingredients to create your own healthy broccoli dishes. Enjoy!