How do you make broccoli that is light and doesn t destroy nutrients?

Broccoli is a very common vegetable, and we often see it on the dinner table. It is very nutritious and contains protein, fat, phosphorus, iron, carotene, vitamin B1, vitamin B2 and vitamin C, vitamin A, etc. In particular, it is rich in vitamin C, which is the most abundant in vegetables, and the protein is three times that of cauliflower and four times that of tomatoes.

In addition to being nutritious, broccoli also has a very good taste, so it is one of the common dishes on the table. My family often uses broccoli to make a dish, which is not only nutritious and does not destroy the nutrients, but also light and delicious, which is very suitable for the elderly and children.

<> it tastes light, and the method is also light. Broccoli itself is particularly nutritious, and with a variety of carrots, the overall nutrition has risen again. Eating more light food during this season is good for the body, and today I will share this practice.

It's as simple as making it into the shape of a nest head and steaming it out. It tastes delicate and fragrant, and if you feel that the taste is monotonous, you can also pair it with a dipping sauce. I like the spicy dipping sauce, which tastes even better.

The elderly and children can't eat too spicy, so you can skip or add a small amount, it's really delicious. There is no too complicated method in the method, veterans will see it at a glance, and novices can also do it after two ponders. If you like to eat broccoli and like a light diet, you can take a look at this method, which is very simple and easy to use.

It's simple and delicious, and it has a healthy breath in your mouth.

Ingredients] 1 broccoli, 1/2 carrot, 2 spoons of starch, 2 spoons of flour, salt to taste, pepper to taste.

Sauce: 2 spicy millet, 1 green Hangzhou pepper, 4 cloves of garlic, a little small grinding sesame oil, an appropriate amount of light soy sauce, an appropriate amount of aged vinegar.

Production Steps] 1Cut the broccoli into small florets, add salt, an appropriate amount of white vinegar, add some water, grab and wash, and then soak in water for 10 minutes, which can effectively remove impurities such as insect eggs in the broccoli.

2.Cleaned broccoli is finely chopped with a knife and set aside.

3.The carrots are first sliced, then shredded, and finally chopped again.

4.Put the broccoli and carrots in a large bowl. Add a little salt and pepper and stir until the water comes out.

5.Add starch and flour to it, and the ratio of starch to flour is 1:1 to add it to form a dough.

6.Pull a ball of powder. Reunion first, the size is about the same size as a ping pong ball. Then pinch into a nest shape.

7.When everything is done, put it in the steaming drawer. Bring the water to a boil and steam for another ten minutes.

8.Make a sauce while steaming. Cut the millet into spicy rings, cut the green Hangzhou pepper into rings, cut the garlic into minced pieces, add light soy sauce, small grinding sesame oil, and balsamic vinegar. Stir well.

9.When the time is up, it can be out of the pot, it is very fragrant, and it is very appetizing to look at, this method is not only delicious, but also can well retain the nutrients of broccoli without loss. Try what you like!

You can make cold broccoli. First put the broccoli in the pot and blanch it, then take it out, then put it in a bowl, add a little light soy sauce, dark soy sauce, salt, sesame oil, and stir well.

First of all, we clean the broccoli, put it in hot water, add a small amount of cooking oil to blanch it, and when eating, you can dip it in an appropriate amount of garlic paste.

Personally, I think that making broccoli fried shrimp is the most nutritious, put the broccoli and shrimp in the pot and add the appropriate condiments, and fry for about three minutes to get out of the pot.

First prepare the broccoli, then wash it, put it in water and cook it, then take it out and sprinkle it with some salt.

Best practices.

The first kind of Tanting Zen is to steam the vegetables directly in the steamer, or you can use rice flour, corn flour or soybean flour to mix and then steam, according to the texture of different vegetables, the steaming time ranges from three to thirty volts and minutes. Although this method is a bit technically demanding, it requires the cook to be familiar with the best steaming time for various vegetables, otherwise it will not only be unsightly, but also difficult to eat after steaming for a long time. However, the vegetables are steamed directly into the pot, there is no oil smoke, and the nutrient loss is also the least, which is suitable for eating a lot of vegetables, and it is very little oil, as long as a little sesame oil or tahini is added to the sauce.

The second is boiled vegetables, you can first put a small bowl of water to boil, then add a spoonful of sesame oil, and then put the green leafy vegetables you want to eat in and cook for two or three minutes, and finally put them out after cooking, and add some seasoning according to your preferences. <>

2. Efficacy and function.

Broccoli is one of the foods that contain the most flavonoids, which can not only prevent infection, but also the best blood vessel cleaner, which can prevent cholesterol oxidation and prevent platelets from clotting, thus reducing the risk of heart disease and stroke. In addition, broccoli contains antioxidant and anti-cancer trace elements, and long-term consumption can reduce the incidence of cancers such as breast cancer, rectal cancer and stomach cancer. According to the American Cancer Society, among many vegetables and fruits, cauliflower and Chinese cabbage have the best anti-cancer effect.

3. Contraindications.

Broccoli should not be eaten with milk, because there are more high-quality proteins in milk, and the nutrients in broccoli will promote this high-quality dust protein to be affected, resulting in the body can not digest and absorb this high-quality protein. It is recommended that in the case of eating broccoli in the future, there is no need to match milk, and some other healthy drinks can be paired, so that we can digest and absorb nutrients more strongly. Broccoli is not recommended to be eaten with beef liver, because there are many ingredients such as iron and copper in beef liver, if this ingredient meets the dietary cellulose in broccoli, it will cause the mineral to be unable to be digested and absorbed, and the effect of beef liver will be lost.

You can blanch the water first, put salt and oil in the water, and after cooking, take it out and let it cool water, you can fry it and eat it, or you can simmer it.

It should be made into cold broccoli, which can restore the original taste of broccoli and will not lose too many nutrients.

When making it, it is best to put it in the pot and steam it directly, so that it will not lose nutrients, and do not add too much cooking oil to it, which is very easy to make, and it can also make the body have a lot of vitamins.

Stir-fry the broccoli so you don't lose nutrients. The practice is as follows:

1. Soak the whole cauliflower in light salted water for half an hour and tear it into small flowers. Lubury Mountain.

2. Put water in the pot, and add salt and a small amount of cooking oil after the water boils.

3. Put in the broccoli, the broccoli turns green and removes.

4. Blanch the soaked fungus in the water and remove it.

5. Pour oil into the pot and put a dried chili pepper.

6. Add the broccoli fungus, pour in the oil-consuming salt and an appropriate amount of light soy sauce, stir-fry over high heat, and remove from the pot.

7. Picture of the finished product of fried broccoli: liquid eggplant.

Wash the broccoli and cut into small pieces, garlic slices. Boil water and add a little oil to blanch, blanch the broccoli, put it out for later use, put oil in the hot pot, put garlic slices in the hot oil and stir-fry until fragrant, add the blanched broccoli, stir-fry evenly, put a spoonful of water, put salt, and evenly reduce the soup over high heat.

Cut the broccoli into one by one and cut through the middle. Shred or dice the shallots, ginger and garlic. Blanch the broccoli in boiling water.

When blanching broccoli, the time should not be too long, otherwise it will not taste good if it is rotten, and it should not be too short, and it will not be cooked and have a raw taste. When I fry broccoli, I like to put soy sauce on it, and it tastes good.

Clause. 1. Break the broccoli into small pieces, soak them in lightly salted water for 5 minutes, wash them with water, and let them dry. Clause.

2. Put water in the pot, put the broccoli in the boiling water, blanch for 2 minutes, wait until the broccoli turns turquoise, you can take it out, put the broccoli in cold water, and dry the water. Clause.

3. Put oil in the pot, after the oil is hot, add chopped green onion and minced garlic and stir-fry, pour in broccoli and stir-fry for 2 minutes, add light soy sauce, dark soy sauce, Sichuan pepper powder, five-spice powder, mix well, finally sprinkle with salt and monosodium glutamate, fry quickly for 1 minute, and the delicious broccoli is ready.

The stem part is discarded, it is not well cooked, and the taste is too hard, but from a nutritional point of view, this is really a waste, because the content of isothiohydrosulfate in the stem part is not inferior to the cauliflower part, thereforeIt is recommended that you remove the hard outer skin of the stemThank you for the invitation, it is best to stir-fry pork belly or diced chicken with broccoli, it is recommended to stir-fry broccoli peanuts without boiling them in water first. In this way, the nutrients are not lost too much, and the freshness is strong.

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Broccoli is a vegetable native to Italy, broccoli is rich in nutrients and comprehensive, its value is higher than other vegetables, usually eat more broccoli, has the effect of lowering blood sugar, preventing cancer and anti-cancer. Here's how to make fried shrimp with broccoli.

Glad to come to this issue. For the question of "how to fry broccoli", my answer is: it is recommended to fry broccoli and fungus together, so that the fried [fungus broccoli] is refreshing and not greasy, and you are not afraid of fat if you eat more!

However, there are two key points to pay attention to when cooking broccoli: proteins, carbohydrates, fats, minerals, vitamin C and carotene. In particular, the vitamin C content is particularly high.

In years of experience, it is necessary to retain the nutrients of broccoli and maintain the special flavor of broccoli, which is stir-frying.

We often see ingredients on the table, but the more common the ingredients, the more difficult it is to make it well. In addition, broccoli can also be stir-fried and boiled. You can choose your favorite cooking method according to your needs.

But when cooking broccoli, special attention should be paid to tips when washing and blanching. It is usually boiled or stir-fried, and the broccoli is bright and green, so many chefs will use it to decorate the dish to make it more beautiful. Studies have proved that the average nutritional value and disease prevention effect of broccoli far exceed that of other vegetables, and the vitamin C content is even higher than that of tomatoes.

Before frying broccoli, blanch the broccoli in boiling water, so that the broccoli itself is cooked, and only a small amount of oil and salt is added to the flavor during the frying process.

The best way is to blanch the broccoli in water first, so that it can be fried in the oil pan for a relatively short time before it can be cooked, and the loss of nutrients will not be very serious.

When blanching, add a little salt, a little oil, boil the pot under water, 5-10 seconds, and take out the cold water to cool. Nutrients locked.

1.Remove the roots of fresh mushrooms and wash them, cut them into thin slices and blanch them in boiling water, cut them into slices after washing the carrots, wash and cut the broccoli into small florets and soak them in salted water for 10 minutes, then rinse them with water and blanch them in boiling water for later use.

2.Stir-fry the green onions, ginger and garlic in the pot until fragrant, add the carrots and stir-fry twice, pour in the broccoli and mushrooms, add an appropriate amount of light soy sauce, a little oyster sauce, chicken essence, and an appropriate amount of salt and stir-fry evenly.

3.Remove from the pot and put it on a plate, and the fried mushrooms with broccoli are ready.

1. After washing the broccoli, soak it in light salt water for 30 minutes to remove the residual pesticides.

2. Remove the thick stems of the broccoli and select small flowers; Marinate the shrimp with light soy sauce and starch, and chop the garlic into pieces.

3. Pour an appropriate amount of water into the pot, add a little salt after boiling, put the broccoli in, cook for a few minutes and remove it after it is cooked thoroughly.

4. Pour a little oil into the pot, stir-fry the minced garlic and shrimp to change color, add the broccoli and stir-fry evenly.

It can also be made into stir-fried broccoli, or it can be made into broccoli fried meat, broccoli fried bacon, broccoli scrambled eggs and so on. The production method is very simple, my favorite is to stir-fry broccoli, first prepare the broccoli, clean it, heat the oil, pour in the green onion, ginger and garlic and stir-fry, then put the broccoli into the pot, add salt, chicken essence, oyster sauce, cooking wine, sugar, pepper, dark soy sauce and light soy sauce, add a little water, stir-fry evenly and you can get out of the pot.

Garlic broccoli: Rinse the broccoli, peel off the old skin of the stem, cut it into small pieces with a knife, peel and wash the garlic and slice it flat, put water and salt in the pot to boil, blanch the broccoli immediately, heat the oil in the wok, stir-fry the garlic to make the fragrance, add the broccoli and a little salt and fry lightly for a while.

The nutritional value of broccoli is very high, in most cases, it is blanched with water and then served cold, so that the nutrition is not lost, but you can also use broccoli to fry shrimp, broccoli fried meat is very delicious.

Make garlic broccoli: Finely chop the garlic and wash the broccoli into cubes. Bring water to a boil over high heat and blanch the broccoli. Put oil in a pot, pour in minced garlic, heat until fragrant, pour in broccoli, stir-fry evenly, and add salt to taste.

Broccoli is highly nutritious. In most cases, it is blanched and served cold so that nutrients are not lost, but shrimp is also sautéed with broccoli. The broccoli stir-fry was delicious.

You can stir-fry broccoli with pork, and the taste is also very good, it tastes very good, and broccoli also has a lot of nutrients in it.