How to Add Broccoli to Your Meals

How to Add Broccoli to Your Meals

Broccoli is a super vegetable low in calories, high in fiber and rich in nutrients. Studies at Johns Hopkins University and the University of California, Berkeley show broccoli has anti-cancer potential and boosts the immune system. It is a marvelous food but the chunky green stalks just are too much vegetable for some people. In five minutes, you can turn a stalk of broccoli into a great meal addition. Read on to learn how to add broccoli to your meals.


Step 1

Buy fresh broccoli or frozen broccoli. The florets, the tiny green flower buds, are richer in beta-carotene than the stalks. Fresh florets that are purple-green or dark green are higher in beta-carotene and vitamin C than yellow or pale green florets.

Step 2

Cut broccoli into small chunks and toss them into stew. Microwave a cup of florets in two tablespoons of water for three to four minutes and add bacon bits and a sprinkling of grated cheese for a side dish. Chop carrots, potatoes and broccoli, add a small amount of water and microwave until the veggies are tender enough to serve with the main course.

Step 3

The easiest way to add broccoli to meals is to chop it fine. A food chopper slicing attachment will quickly do the chopping. Frozen broccoli should be thawed slightly for easier chopping.

Step 4

Put the chopped broccoli in a microwave safe dish. Add just a little water, about one tablespoon per half-cup of broccoli, cover and microwave on high for about three minutes.

Step 5

Immediately stir the cooked broccoli into your main or side dishes. It blends well in rice dishes, macaroni and cheese, pasta dishes and baked potatoes. Add it to casseroles and soups for a nutritional boost. Broccoli is a flavorful addition to stir-fry meals. Sprinkle it lightly on pizza before baking.

Step 6

Use broccoli to reduce carbohydrate intake. Prepared foods such as macaroni and cheese or pasta sides are often high in calories and carbohydrates. Add one cup of chopped broccoli to stretch the meal into another serving and proportionately reduce the carbohydrates per serving.

Tips and Warnings

Broccoli contains fat-soluble vitamins. These vitamins need fat to be stored in the body. Add a little cheese or oil to get the most benefit from broccoli nutrients. Broccoli and other cruciferous vegetables can cause flatulence. Go easy on the veggie until the tummy adjusts.

Things You'll Need

Broccoli (fresh or frozen), Food chopper, Microwave safe dish, Knife, Spoon, Microwave, Water

About this Author

Phyllis Benson is a professional writer and creative artist. Her 25-year background includes work as an editor, syndicated reporter and feature writer for publications including "Journal Plus," "McClatchy Newspapers" and "Sacramento Union." Benson earned her Bachelor of Science degree at California Polytechnic University.

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