7 healthy and delicious recipes with broccoli

Find out how to prepare nourishing and irresistible dishes to include in the diet

Vegetables are essential for a healthy and balanced diet as they offer many health benefits. The broccoli, for example, are highly nutritious, helps digestion and strengthens the immune system and is an excellent source of fiber, helping to reduce bad cholesterol (LDL). In addition, it is a versatile ingredient in the kitchen to prepare various recipes.

So take a look at 7 healthy and delicious recipes with broccoli!

Stripes of steak with broccoli

Ingredients

• 500 g of Rump stripped
• 1 peeled and chopped onion
• 2 peeled and wrinkled garlic cloves
• 1 broccoli flowers
• 20 ml of rice vinegar
• 1 tablespoon of corn starch
• 1 cup of vegetable broth tea
• Salt, ground black pepper and olive oil to taste

Methods of preparation

In a container, it positions the meat and the season with salt, black pepper and rice vinegar. Reserve. In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the meat and brown until the reddish color is lost. In a container, dilute the corn starch on the vegetable broth. Add the broccoli to the pan with the meat and mix. Add the vegetable broth and cook until the broccoli are soft. Turn off the fire and serve then.

Broccoli cake with chicken

Ingredients

• 1 broccoli flowers
• 1 cup of tea carrot peeled and bite
• 3 cups of boiled and grated chicken tea
• 1/2 peeled and chopped onion
• 1 egg white
• 2 tablespoons of ricotta cream
• Rooms and black pepper ground to taste
• Olive oil

Methods of preparation

In a blender, put broccoli, chicken and onion and beat to grind well. Add egg white, salt and black pepper and beat again to incorporate. Grease a refractory with olive oil, arrange half of the dough and cover with the carrot and ricotta cream. Finish with the rest of the dough and bake in a preheated oven at medium temperature until golden brown. Serve later.

Broccoli with baked garlic

Ingredients

• 1 broccoli flowers
• 2 teeth of garlic peeled and wrinkled
• 1 tablespoon of olive oil
• Rooms and black pepper ground to taste

Methods of preparation

In a pan, place broccoli and garlic and mix. In a container, mix the olive oil, salt and black pepper. Sprinkle the broccoli with the mixture and cook preheated to 200 ° C for 20 minutes. Serve later.

Broccoli hamburger

Ingredients

• Floral of 1 chopped broccoli
• 2 egg
• 1 cup of oat bran tea
• 1 peeled and chopped onion
• 1 cup of sesame seeds
• Gets up to taste
• Olive oil

Methods of preparation

In a container, place the floral and broccoli eggs and mix. Add the oat bran, onion, sesame and salt and mix to incorporate. So, with the help of a spoon, take some pasta, ball shape and flattened with your hands. Repeat the process with the whole dough and place the hamburgers in a pan with olive oil. Cook preheated to 180 ° C until golden brown, transforming half of the time to cook both sides. Serve later.

Broccoli FaroFa

Ingredients

• 1 egg
• 1 broccoli flowers
• 1 peeled and chopped onion
• 2 peeled and wrinkled garlic cloves
• 50 g of flour manioc
• Salt and olive oil to taste
• Cooking water

Methods of preparation

In a pan, put the broccoli, cover with water and bring over medium heat until it is soft. Turn off the heat and drain the water. Wait for cooling and cut the flowers. In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the egg and cook for 8 minutes. Add the broccoli and cassava flour and mix until the flour is slightly golden. Turn off the fire, season with salt and serve then.

Wholemeal noodles with chicken and broccoli

Ingredients

• 300 g of diced chicken breast
• 2 cups of broccoli tea cut in flowers
• 250 g of noodle Full penne
• 2 wedges of chopped garlic
• 1 chopped onion
• Oregano, olive oil, salt and grinded black pepper to taste
• Cooking water

Methods of preparation

In a large pan, put the water and bring over medium heat to a boil. Then put a tablespoon of salt and whole pasta and cook for 8 minutes. Drain and set aside. In a bowl, season the chicken cubes with salt and black pepper. Heat a large pan with olive oil over medium heat and brown the chicken up to cooking inside and lightly gold outside. Reserve.

In the same pan, add another drizzle of olive oil, brown the onion and garlic until lightly golden. Add the broccoli and brown for 3 minutes. Add 2 tablespoons of water, cover the pan and cook it for 2 minutes. Add the grilled chicken and the number of cooked tools, mix gently until all the ingredients are incorporated. Ends with oregano and then serve.

Broccoli salad with chickpeas with tahine sauce

Ingredients

Salad

• 2 cups of broccoli tea cut in flowers
• 1 1/2 cup of boiled and drained chickpeas
• 1 chopped garlic tooth
• 1/2 lemon juice
• 2 tablespoons of toasted sesame seeds
• Olive oil, salt and grinded black pepper to taste
• Cooking water

Sauce by Tahin

• 3 tablespoons of Tahin
• 1/2 lemon juice
• 2 tablespoons of hot water
• 1 tablespoon of olive oil
• Gets up to taste

Methods of preparation

Salad

In a large pan, put the water and bring over medium heat to a boil. Add a little salt and cook the broccoli flowers for 3 minutes until lightly soft but still stopped. Drain and set aside. Heat a large pan with olive oil over medium heat, add garlic, chickpeas and broccoli. Season with salt, black pepper and lemon juice. Go up for 2-3 minutes, mixing gently. Reserve.

Tahin

In a small pot, mix the tahin, lemon juice, olive oil and hot water until smooth. Season with salt. Put the mixture of broccoli and chickpeas on a plate, season with the tahin sauce and finish with toast sesame seeds. Serve later.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.