Broccoli: what are the benefits and features + 10 pp-dishes from broccoli

Broccoli is a variety of cauliflower that was cultivated during the Roman period. The inflorescences and peeled stem of this vegetable are edible; the leaves are not used for culinary purposes. The product is used for preparing dietary broccoli casseroles in the oven, cream soups, stews, omelettes, smoothies and other low-calorie dishes.

In this article we will look at the beneficial properties of this vegetable for weight loss, features and methods of its preparation. A list of the best dietary broccoli recipes will add variety to your diet.

Benefits of the product for weight loss

Broccoli is a unique plant product. With a significant content of nutrients, such cabbage is a light and dietary vegetable. It has become widespread in various food systems and is often used for diets and fasting days, the diet of children and the elderly. The following are the main characteristics of broccoli for weight loss.

Reduced calorie content. The nutritional value of this vegetable is about 30 kcal for every 100 grams. And digesting broccoli in the stomach requires significantly more energy than is supplied with it (cabbage is a “negative” calorie food).

Increased content of plant fiber. The coarse fibers from its composition quickly fill the stomach, satisfying hunger and maintaining a feeling of fullness for a long time. Fiber also helps to gradually and naturally cleanse the body of various wastes, toxins and other harmful substances. It prevents overeating and helps control appetite during a strict diet.

The presence of a sufficiently large amount of vitamins and microelements. Such components activate the digestive system and normalize metabolic processes within the body. Broccoli contains an increased dose of phosphorus, which is necessary for the breakdown of fat cells and their subsequent transformation into energy. This cabbage also contains sodium, calcium, zinc, potassium, manganese, copper and magnesium, which are necessary for vigorous well-being and a healthy nervous system.

Note! The B vitamins in the composition have a positive effect on the health of skin and hair, preventing vitamin deficiency during the period of weight loss.

Complex of essential amino acids. They are involved in many neural processes in the brain and are responsible for regulating appetite and the appearance of hunger.

The American Health Association recommends supplementation of such amino acids in the treatment of obesity. These substances speed up the process of losing weight naturally.

Cooking recommendations

A large number of broccoli recipes use cabbage florets as a base. However, the stem of the plant can also be used for cooking. First you need to peel it from the skin; the easiest way to do this is to use a potato peeler. Inside it is a soft and juicy core, which is well suited for making soups, stews and casseroles. Before adding to the dish, the stems need to be boiled in lightly salted water for 3-5 minutes.

Traditional methods of preparing inflorescences include the following:

1. Cooking. The asparagus cabbage must be placed in boiling water and boiled for 5 minutes. If you remove the cabbage from the stove, it will continue to be exposed to heat. For this reason, at the end of cooking, transfer the broccoli to a colander and rinse under cold water. This action will help preserve the color of the vegetable and its density.
2. For a couple. Cooking time depends on taste preferences: to get soft and melt-in-your-mouth cabbage you need to cook for about 12 minutes, for juicy and crispy cabbage - no more than 5-7 minutes.
3. Blanching. For small cabbage inflorescences, treatment for 2-3 minutes is sufficient.
4. Baking. Pre-spray the product with oil and place evenly on a baking sheet. Exposure time is no more than 10 minutes in a preheated oven.

Note! There are many options for serving broccoli. The most popular diet sauces/dressings include: extra virgin olive oil, low-fat sour cream, plain Greek yogurt, natural soy sauce and mustard with lemon juice.

Fasting day

A fasting day on broccoli will help you cleanse your intestines well and lose up to 2 kg. This is a good way to start any diet. Allowed to eat:

• Broccoli, prepared in any gentle way without the use of oils;
• Broccoli smoothie;
• Citrus fruits, kiwi, green apples and sour berries are in the first half of the day.

During such a fasting day, you need to drink at least 3 liters of clean water.

It is best to spend a fasting day drinking - this will not only cleanse the body, but also “rest” the organs of the digestive tract. It is also good to include a day on broccoli in a detox program designed for several days.

How to properly cook frozen vegetables

Frozen asparagus cabbage most often does not need additional defrosting (this will preserve the maximum amount of vitamins and nutrients).

Exceptions include frying in a frying pan. To prepare this method, remove the cabbage from the freezer and leave it at room temperature for 1 hour before cooking. If you need the ingredient faster, you can rinse the broccoli for 10 minutes under running water to remove the layer of ice.

To properly cook frozen cabbage, it must be placed in boiling water for 5-8 minutes. Next, drain the broccoli in a colander and be sure to rinse it with cold water to maintain a crispy and dense texture. In a slow cooker, frozen broccoli florets cook in about 7-9 minutes, depending on size.

Cooking nuances:

• You cannot completely defrost the cabbage - it will turn into a very soft substance;
• when cooking, you should only throw the cabbage into boiling water, and not heat it together with the vegetable;
• as the size of the inflorescences increases, the cooking time lengthens proportionally;
• rinse the finished vegetable with cold water so that it does not darken;
• When preparing soups, broccoli should be added last;
• to determine the degree of readiness of asparagus cabbage, try piercing it with a fork or knife;
• such cabbage cannot be re-frozen;
• For a piquant taste, the boiled vegetable can be sprinkled with lemon juice immediately after cooking.

Note! Fresh or freshly frozen broccoli should be deep green in color. A yellow tint indicates a spoiled vegetable that should not be eaten.

The best recipes for healthy and tasty dishes with broccoli

Cream soup with chicken fillet

The delicate texture of this soup will appeal to many lovers of vegetables and light hot dishes. The reduced number of calories allows you to safely use it during a diet. Required list of products:

• broccoli cabbage - 200 grams;
• chicken fillet - 200 grams;
• purified water - 0.5 l;
• onion - 1 pc.;
• carrots - 1 pc.;
• olive oil - 1 tsp;
• table salt, black pepper - add to the dish to taste.

Thoroughly peel the onion and then chop it with a sharp knife. Grate the peeled carrots and cut the well-washed meat into medium pieces. Pour all the listed ingredients with water and boil for half an hour. Then add the cabbage florets, a pinch of table salt and cook for another 10 minutes.

Next, pour the broth into a separate container, and grind the remaining vegetables with pieces of meat in a blender until smooth. Next, add broth to the resulting puree and add olive oil. The prepared dish should be served with herbs and whole grain toast.

Italian style cutlets

Light and satisfying cutlets with the addition of asparagus cabbage will delight everyone who is losing weight. They have a delicate texture and a pleasant, juicy taste. To prepare the dish you need the following ingredients:

• minced chicken - 600 grams;
• asparagus cabbage - 200 grams;
• onion - 1 pc.;
• egg - 1 pc.;
• low-fat sour cream - 1 tbsp. l.;
• sea ​​salt, ground allspice - add to taste.

There are 2 options for preparing this dish.

Option 1. Grind the peeled onion, boiled broccoli florets and chicken egg using a blender. Add minced chicken fillet, salt, pepper and low-fat sour cream to the resulting mass, mix thoroughly until smooth. From this base, form small cutlets of the same size. Cook them in a double boiler for 15-20 minutes.

Option 2. Make minced meat from all the suggested ingredients, excluding cabbage. Cut the boiled broccoli florets into small pieces and start making cutlets: place asparagus cabbage inside the minced meat and form small balls. The dish should be steamed for 15-20 minutes.

Caponata

An original vegetarian dish based on broccoli. It has a pleasant taste and adds variety to a strict diet when losing weight. For preparation you will need:

• broccoli cabbage - 250 grams;
• red onion - 1 pc.;
• bell pepper - 1 pc.;
• tomatoes - 2 pcs.;
• natural tomato paste, capers and grape vinegar - 1 teaspoon each;
• salt, pepper - add to taste.

Finely chop the prepared vegetables, add water and cook covered for 20 minutes (except for broccoli). Then add capers, tomato paste and cabbage to the pan and cook for another 5 minutes. Next, the dish needs to be cooled. The soup is served with herbs and garlic bread for a savory taste.

Omelette

A delicate and nutritious omelette contains a lot of quickly digestible protein and vitamins that are necessary during weight loss. This dish can be eaten as any meal. For preparation you need:

• broccoli - 200 grams;
• eggs - 2 pcs.;
• low-fat milk - 100 ml;
• natural soy sauce - 1 tbsp. l.;
• allspice - add to taste.

To begin, boil the inflorescences in salted water for 10 minutes. Then beat the eggs with milk and soy sauce and add the cooled cabbage. Pour the base of the dish into a special baking dish and cook in a preheated oven for about 5 minutes. Sprinkle the prepared omelet with freshly ground pepper and serve with chopped dill.

Cabbage in sour cream sauce

A simple and dietary dish that can be prepared as quickly as possible and does not require much skill. Suitable for the menu during weight loss and just a light snack. Required list of products:

• broccoli - 300 grams;
• low fat sour cream - 150 ml;
• garlic - 3 cloves;
• dill, fresh basil - a bunch;
• salt, spices - add to taste.

First you need to prepare the sauce: to do this, mix sour cream with herbs, peeled and chopped garlic, and spices. Mix thoroughly and let it brew for 20-30 minutes. Then boil the broccoli in salted water for 10 minutes and rinse with cool water. Place the finished cabbage in a salad bowl, cool completely and pour over the sauce. The dish should soak for 20 minutes, after which it will be ready to serve.

Salad with tomatoes

A low-calorie salad perfectly satisfies hunger and does not harm the weight loss process. For cooking you will need the following products:

• broccoli - 200 grams;
• tomato - 1 pc.;
• fresh basil - a bunch;
• dill - a bunch;
• lemon juice - 1 tbsp. l.;
• olive oil - 1 tbsp. l.;
• sea ​​salt, a mixture of Provencal herbs - add to taste.

First, wash the inflorescences and boil them for 7 minutes. Pour boiling water over the tomatoes and remove the skins, then cut them into slices. Next, make a sauce from lemon juice, butter and chopped herbs. Season tomatoes and cabbage with it, add a little salt and Provencal herbs for piquancy.

Smoothie “Liquid Salad”

A popular dish among supporters of proper nutrition. The cooking process itself takes no more than 10 minutes. For this recipe you will need:

• broccoli - 200 grams;
• low-fat yogurt (without additives) - 200 ml;
• sea ​​salt, pepper - add to taste.

Wash the cabbage and boil for 2-3 minutes, then cool in cold water. Next, mix it with yogurt in a blender until smooth, add salt and pepper.

Broccoli Casserole with Egg

A traditional casserole recipe for a diet, which is distinguished by its simplicity and delicate taste. The following products are required:

• broccoli - 0.5 kilograms;
• low-fat cheese - 100 grams;
• low-fat sour cream - 50 ml;
• eggs - 2 pcs.;
• sea ​​salt - add to taste;
• dried rosemary, thyme - a small pinch each.

Beat the eggs and then add sour cream and a little salt. Mix thoroughly and grate hard cheese into them. Place the washed inflorescences in a baking container and pour the liquid mixture over the cabbage. Sprinkle the casserole with spices. Bake in the oven for 20 minutes. Serve the dish with vegetable salad.

Note! 3 minutes before cooking, you can sprinkle the casserole with a small pinch of hard cheese. Under thermal influence it will melt and create an appetizing crust.

Stewed chicken with cabbage

A nutritious dish for a diet dinner or lunch during weight loss. It cooks quickly enough and is easily digested in the stomach. Required list of products:

• chicken fillet - 500 grams;
• broccoli - 300 grams;
• natural soy sauce - 2 tbsp. l.;
• dried garlic, ginger powder, salt - add to taste.

Cut the fillet into thin strips and marinate in soy sauce and spices. Place the meat in a non-stick frying pan, add a little water, and simmer for 10 minutes. Then add the asparagus cabbage florets and cook over high heat for 3-5 minutes. Then cover the dish with a lid and simmer for another 2 minutes. Serve with a light salad of seasonal greens and fresh vegetables.

Creamy turkey and celery soup

Diet soup with turkey meat is suitable for a diet menu. The dish has a creamy taste and low calorie content. Required list of ingredients:

• broccoli - 400 grams;
• turkey fillet - 200 grams;
• onion - 1 pc.;
• celery - 200 grams;
• purified water - 1.5 l;
• sea ​​salt, spices - add to taste,

Boil the fillet pieces until fully cooked. Add salt, spices and finely chopped celery, onion, and cabbage inflorescences to the resulting broth. Boil the soup for 10-15 minutes over low heat. Then remove it from the heat and beat it with a blender, add the fillet pieces and cook for another 5 minutes. Serve the finished dish with whole grain croutons.

With tomato sauce

The dish is cooked in the oven and has a spicy taste. For cooking you need the following products:

• broccoli - 300 grams;
• egg - 1 pc.;
• onion - 1 pc.;
• tomato paste (natural) - 50 grams;
• salt, ground black pepper - add to taste.

Boil the cabbage inflorescences for about 3 minutes. Peel and finely chop the onion, simmer in a dry frying pan for 3 minutes. Cool the onion and mix with the stirred egg, tomato paste, pepper and sea salt. Place the broccoli in a baking container, pour in the sauce and place in the oven for about 10 minutes. Serve with herbs and homemade garlic sauce.

Broccoli and chicken diet

Broccoli for quick weight loss is best consumed when following a diet. One of them is the broccoli and chicken diet.

The following products are allowed:

• Chicken meat, preferably sirloin;
• Unlimited broccoli;
• Negative calorie green vegetables: zucchini, cabbage, cucumbers, Brussels sprouts and cauliflower;
• Citrus fruits, green apples;
• Eggs;
• In limited quantities - cereals;
• Low-fat cottage cheese;
• Green tea.

Sample menu for this diet for a week:

This diet is designed for a week, during which time you can lose up to 5 kg. It is very important to drink plain clean water 20-30 minutes before each meal. Benefits of losing weight this way:

• Hunger is practically eliminated, because the main products - broccoli and chicken - can be eaten unlimitedly;
• The body receives a sufficient amount of protein and fiber, which is very important for weight loss;
• With such a diet, fat burning occurs intensively due to chemical reactions that occur when consuming approved foods;
• The menu items are simple and do not require time or money.

Main conclusions

Broccoli is a dietary vegetable that is often used in diets for weight loss. This cabbage is easy to prepare and goes well with many types of vegetables, meat, fish and other foods. Useful properties for losing weight:

• contains a large amount of plant fiber, which promotes weight loss;
• vitamins and minerals normalize metabolism and strengthen the immune system;
• Low calorie content and balanced composition make broccoli dishes as easy as possible for digestion in the gastrointestinal tract.

The inflorescences of this vegetable can be cooked on the stove, in a slow cooker or double boiler, or in the oven. A short heat treatment time allows you to preserve all the beneficial substances of asparagus cabbage.

Do you like broccoli dishes? Share your cooking secrets!

How to eat broccoli

It is best to eat fresh broccoli during a diet: rinse the cabbage with water and divide it into inflorescences, so the cabbage will retain all its beneficial components and substances. And so that broccoli is easily absorbed by the body, it is recommended to steam or boil the dishes in boiling water. This variety of cabbage consists of 80% water, so it is not surprising that the calorie content of broccoli per hundred grams is only 34 calories. The undeniable advantage of broccoli is that it can be found in the supermarket at all times of the year. And even when frozen, cabbage retains half of its natural vitamins and microelements. In addition to the most popular 10 dietary broccoli dishes, celery, basil, mint, white cabbage, green peas, bell pepper, and tomato go well with this product.

Broccoli. Diet recipes with photos

Publication in the group: Baby food

Mention of broccoli dates back more than 2 thousand years, when the Roman scientist Pliny the Elder called it a “blessed plant.” Only centuries later, this vegetable was distributed in Europe, and for many years it was considered “Italian asparagus.” Its beneficial composition and low calorie content have allowed it to become popular among healthy eating supporters. Many cooking recipes have been developed that are often used on the diet table.

In total, 200 varieties of broccoli are known, but only 6 types are grown in Russia, which can be purchased in large supermarkets. The largest producer of healthy vegetables is China. India, France, Spain, Italy and Turkey are slightly inferior to it, where almost every cafe or restaurant has dishes that necessarily contain this type of cabbage.

Broccoli is introduced into the diet of infants due to its easy digestibility, and for adults it helps reduce cholesterol in the blood and saturate the body with useful substances. A person with a stomach ulcer and gastritis should introduce this vegetable into the daily diet in small quantities. But people diagnosed with pancreatitis should use it with caution due to its fiber content. In this case, it can cause stool disturbances, bloating and colic.

For proper nutrition, it is better to bake this variety of cabbage in the oven to retain more beneficial properties. The following describes popular options that are popular in different countries among housewives and professional chefs.

Side dish recipe

Broccoli (diet recipes are almost always made without a large number of ingredients) is ideal for a side dish that can be quickly baked in the oven. You just need to properly process the vegetable to fully enjoy its taste.

Composition of ingredients

Product set:

• fresh broccoli - 500 g;
• garlic - 2 cloves;
• olive oil - 3 tbsp. l.;
• salt and black pepper - to taste.

What can be added and changed in the composition

Instead of fresh vegetables, you can use frozen semi-finished product. But with such a product, you need to skip the first steps of preparation and immediately place it on a baking sheet, seasoning it with oil and spices in advance.

Step-by-step cooking process

Detailed description of the recipe:

1. The first step is to separate the broccoli into florets, place it in a colander and rinse under the tap.
2. Now you need to boil salted water in a saucepan and put the vegetable in there for literally 2 minutes, and then immediately put it on ice. The blanching procedure will preserve the necessary crunch of the dish.
3. Next, you need to peel the garlic cloves, pass through a press and mix with olive oil and black pepper.
4. Rub the broccoli florets with the resulting mixture, place them on a small baking sheet and place in a preheated oven.
5. At 190°C, the vegetable should be baked for no longer than 15 minutes.

Decoration and serving rules

It is better to serve the dish immediately hot, and if the recipe is taken for preparing a side dish, then as an addition to the dietary menu, you can put a baked or boiled chicken breast next to it.

Casserole

One of the most popular healthy breakfast recipes in many countries is oven-baked broccoli casserole.

Broccoli. Dietary casserole recipe based on milk and eggs.

You can prepare it in a large form or in portions in small heat-resistant cups.

Composition of ingredients

Ingredients:

• broccoli - 250 g;
• milk - 150 ml;
• chicken eggs - 2 pcs.;
• olive oil - 1 tbsp. l.;
• salt - to taste.

What can be added and changed in the composition

Chicken eggs can be replaced with quail eggs, increasing the quantity by 2 times. Additionally, some add their favorite spices and fresh herbs.

Step-by-step cooking process

Step-by-step preparation:

1. Broccoli, divided into inflorescences, must be blanched in boiling, salted water for 4 minutes. and immediately place on ice.
2. Separately, you need to first beat the eggs, then add the milk and continue this process for another 1 minute to obtain a homogeneous composition.
3. Now you should grease the edges and bottom of the ovenproof dish with olive oil and lay out the prepared broccoli first.
4. You need to pour the beaten egg mixture over the vegetable and place it in the oven, preheated to 180°C.

Cooking time depends on the power of the oven and averages about 25 minutes.

Decoration and serving rules

After removing the pan from the oven, you need to cut the dish into portions, arrange on plates and serve. You can invite guests to flavor their food with low-fat sour cream or natural yogurt.

Diet for 10 days

The 10-day broccoli diet is an option for proper nutrition with daily consumption of this product and a significantly reduced calorie content. You are allowed to consume 1200 calories per day. During this time you can lose up to 6 kg.

Sample menu:

Recommendations for following this diet:

• Maintain drinking regime;
• Don't skip meals;
• Walk more;
• Minimize salt consumption; spices and store-bought sauces should be completely abandoned;
• Do not overeat and, if you feel full before the portion is eaten, stop eating.

The peculiarity of this diet is that in order to maintain the results, you need to gradually exit it, observing the following simple principles:

1. Gradually increase caloric intake by 100-200 calories per day until the daily intake is what a person needs for smooth weight loss or weight maintenance.
2. Expand the diet by introducing 1 product every 3 days.
3. Continue to eat small meals, follow a drinking regime and eat only healthy foods after leaving the diet throughout your life.

With such a low calorie content, it is better to avoid intense energy-intensive workouts and give preference to cardio exercises in the form of fast walking and short exercises in the morning. To tighten your figure, effectively perform breathing exercises on an empty stomach - they do not require much time and effort, and the results are very positive.

Casserole with mushrooms

Broccoli, dietary recipes for which can be varied with other low-calorie foods, can be baked with protein-rich mushrooms.

This casserole will add variety to your healthy diet menu.

Composition of ingredients

Compound:

• champignons - 500 g;
• broccoli - 500 g;
• natural yogurt - 1 tbsp;
• chicken eggs - 4 pcs.;
• cheese - 300 g;
• olive oil - 4 tbsp. l.;
• pepper, salt.

What can be added and changed in the composition

Instead of natural yogurt, it is permissible to use low-calorie kefir, and add chopped green onions and parsley to the composition.

Step-by-step cooking process

Detailed description of the recipe:

1. In this case, you need to start with the preparation of champignons, from which you need to cut off the blackened areas and give them, rinse the fruits and dry them immediately so that they do not have time to absorb moisture.
2. Next, the mushrooms need to be shaped into slices and fried in a frying pan heated with half the amount of olive oil over high heat.
3. As soon as all the moisture has evaporated from the bottom, without frying to a crisp, place the product on a plate and cool slightly.
4. Now you should take care of the broccoli, which is divided into individual florets and blanched in boiling salted water until its legs soften a little.
5. Having thrown the cabbage into a colander, you need to pour cold water over it, let all the liquid escape and place the inflorescences on the bottom of a dish greased with olive oil.
6. Distribute the cooled mushrooms on top and pour eggs beaten with natural yogurt over everything. Sprinkle the food with grated cheese on top.
7. The dish should be cooked in the oven at 180°C for 20 minutes.

Decoration and serving rules

To serve, cut the casserole into portions, place hot on plates and sprinkle generously with fresh herbs.

With potatoes in your sleeve

Broccoli in tandem with potatoes can often be found in recipes.

This option is suitable for a diet menu and is very easy to prepare.

Composition of ingredients

Product set:

• broccoli - 450 g;
• potatoes - 500 g;
• smoked paprika - 1 tsp;
• olive oil - 1 tbsp. l.;
• spices, salt, pepper - 1 pinch each.

What can be added and changed in the composition

You can add a little low-fat sour cream or 1 tbsp. l. tomato paste. Fresh chopped herbs would also be useful.

Step-by-step cooking process

Cooking process:

1. First you need to prepare the vegetables. To do this, first wash, peel and cut the potatoes into large cubes.
2. By this time, you need to boil water in a saucepan, salt it and blanch first the potatoes and then the broccoli florets in this mixture for no more than 3 minutes.
3. Now you need to throw everything into a colander, draining all the liquid, and then transfer it to a deep cup.
4. You need to sprinkle everything with smoked paprika, spices and drizzle with olive oil. The products must be thoroughly mixed and placed in a baking sleeve, tying both ends and making several punctures on top with a toothpick.
5. All that remains is to send the food to the oven, preheated to 180°C. Cooking time is approximately 25-30 minutes.

Decoration and serving rules

After removing the sleeve from the oven, you should let it stand for a while so as not to get burned by the steam, and then cut it and serve it on the table as a side dish with boiled meat or as an independent dish.

Essence and features

There are two diet options - strict (with one component on the menu) and gentle (with a variety of dishes). You won’t have to eat only asparagus cabbage for several days in a row - losing weight will be, although not completely rational, but close to it.

This is due to the fact that the body cannot survive for a long time on just one dish, since no single product contains all the necessary components for the healthy functioning of all human organs. Even broccoli, which is praised by many nutritionists around the world, is not able to saturate a person with the entire complex of useful substances, so other products are also introduced into the menu.

Kale itself is used as an effective weight loss ingredient for many reasons. The calorie content of thermally processed broccoli is 28-30 units per 100 g of finished dish. To get rid of extra pounds, you need to consume an average of 1200 kcal per day, so even 4 kg of food will not harm your figure, even if you somehow manage to eat that amount.

Another advantage of asparagus cabbage is its glycemic index, which is only 10 units. To ensure that the dish does not harm your figure, this indicator should be below 15. The low glycemic index means that the carbohydrates contained in broccoli will slowly turn into glucose, so it will be produced in portions, without excess, which would be deposited in the form of fat folds.

Broccoli, like many other vegetables, can be boiled, baked, steamed, stewed, or added to stews, soups and salads. You can also fry or cook asparagus cabbage in batter, but this method of processing is not suitable for the diet. But you can choose for yourself any recipes for interesting dishes with additional ingredients that will suit your taste.

The advantage of the broccoli diet is that the amount of fat and carbohydrates in the diet is reduced to a minimum. But the proteins remain - the menu includes boiled eggs, beef, chicken and lean fish, so the muscles will not feel the negative impact of losing weight.

Baked chicken with potatoes in the sleeve

Diet options include baked chicken breast with potatoes and broccoli.

The recipe can also be used for the holiday menu.

Composition of ingredients

Ingredients:

• chicken breast - 400 g;
• potatoes - 400 g;
• broccoli - 200 g;
• garlic - 1 clove;
• onion - 1 head;
• sour cream - 2 tbsp. l.;
• carrots - 1 pc.;
• ground paprika - 12 tsp;
• bell pepper - 1 pc.;
• salt - to taste.

What can be added and changed in the composition

The vegetable composition can be changed at your own discretion. For example, some cooks add zucchini. Instead of chicken breast, it is permissible to use other dietary meat (rabbit, lean beef).

Step-by-step cooking process

Cooking Guide:

1. In this case, you need to start cooking with chicken fillet, from which you must remove the film, rinse with running water and dry with kitchen napkins.
2. The meat should be cut into cubes approximately 4 cm in size, mixed with sour cream and paprika and left in the refrigerator for about 15 minutes.
3. At this time, you need to disassemble the broccoli into inflorescences, boil in boiling water and add salt for no more than 3 minutes. and immediately put it on ice.
4. Potatoes, previously peeled and cut into large cubes, should also be blanched in the same liquid.
5. The time has come for the rest of the vegetables, which after peeling need to be shaped into half rings, carrots and bell peppers into thin strips.
6. All prepared ingredients should be mixed in a deep cup, salted and transferred to a baking bag.

Cooking is required in the oven at 180°C for 30-35 minutes, making several punctures on the surface of the sleeve with a toothpick.

Decoration and serving rules

The dish can be served hot on a common plate or on separate plates. It is better to sprinkle baked vegetables with meat with fresh herbs.

Baked pike perch

Broccoli (dietary recipes with fish are suitable for the holiday table) protects meat and seafood from drying out during cooking. A simple option with an unforgettable aroma and taste is offered.

Composition of ingredients

Product set:

• pike perch fillet - 300 g;
• leek - 50 g;
• broccoli - 200 g;
• olive oil - 2 tbsp. l.;
• bell pepper - 1 pc.;
• honey - 1 tsp;
• pepper, salt - to taste.

What can be added and changed in the composition

Adding 7 sprigs of thyme before baking will add flavor to the dish.

Step-by-step cooking process

Preparation step by step:

1. You need to start with pike perch fillet, which must be thoroughly rinsed under the tap, and then rubbed on all sides and blotted with kitchen napkins.
2. Now you should divide the broccoli into florets, peel the bell pepper and cut it into strips, and divide the leek into rings.
3. Next, you need to tear off a large piece of foil and place it on a sheet. Send the pike perch carcass to the middle, and distribute cabbage inflorescences around it.
4. Sprinkle the fish with bell pepper, leeks and connect the edges of the foil on top. Place the sheet in an oven preheated to 180°C and leave there for 10 minutes.
5. At this time, you need to mix honey with olive oil and pour the resulting mixture over the pike perch with vegetables, opening the bag.
6. Place in the oven again for 15 minutes, but now uncovered.

Decoration and serving rules

The finished dish must be transferred to a beautiful plate, decorated with herbs and served hot.

Rabbit in the oven with broccoli

Rabbit stewed with potatoes and broccoli in the oven can also be included in the children's menu, since all the products in the composition are easily digestible.

Composition of ingredients

Ingredients:

• potatoes - 1 kg;
• rabbit - 1.5 kg;
• broccoli cabbage - 300 g;
• onion - 1 head;
• sour cream - 3 tbsp. l.;
• dill - 1 bunch;
• carrots - 2 pcs.;
• salt, pepper - to taste.

What can be added and changed in the composition

The vegetable composition can be changed, guided by the taste preferences of the family. You will get a wonderful dish if you take 1.5 kg of a set of potatoes, eggplant, tomatoes and broccoli for 1.5 kg of dietary meat.

Step-by-step cooking process

Detailed instructions:

1. The rabbit carcass should be cut into portions, rinsed thoroughly with running water and wiped with a kitchen towel, collecting all excess moisture.
2. In a bowl you need to mix sour cream with chopped dill, pepper and salt.
3. Spread the resulting mixture onto each piece of meat, cover with cling film and leave in a cool place for 30 minutes.
4. After the allotted time, you need to wrap the rabbit pieces in foil, seal the edges well and put them in the oven, make punctures on the top side to allow steam to escape.
5. Next, preheat the oven to 180°C and bake the meat for 30 minutes.
6. During this period of time, it is necessary to wash and peel all the vegetables, and simply disassemble the broccoli into inflorescences. Potatoes should be cut into large cubes, onions should be shaped into half rings, and carrots into strips.
7. Remove the rabbit from the oven, which at this point is only half-cooked, and remove the foil. First place the vegetable mixture in the baking sleeve, place the meat on top and tie the edges.
8. Now the baking time will be 20 minutes, without changing the temperature in the oven.

Decoration and serving rules

You should not open the sleeve immediately to avoid getting burns. After 2-3 minutes. The dish should be divided into portioned plates and served.

Broccoli and kefir diet

You can quickly lose weight on broccoli by following a three-day mono-diet on this type of cabbage and kefir with minimal fat content. During these days you can lose up to 5 kg and cleanse your body well. Authorized products:

• Broccoli cooked in any way, except frying in any oils - unlimited;
• Kefir up to 1% fat content - up to 1.5 liters per day;
• Cucumbers;
• Green apples;
• Green unsweetened tea.

It is very important, as with all dietary diets, to maintain a drinking regime. This will help speed up metabolic processes and suppress the feeling of hunger. It is better to avoid salt during the diet and this will allow you to lose another 1-2 kg due to the release of excess fluid from the body.

Cutlets with minced chicken

Broccoli (dietary recipes can be made not only healthy, but also very tasty) can be added to minced chicken and baked cutlets, which will be less calorie and contain a lot of nutrients.

Composition of ingredients

Product set:

• chicken breast - 700 g;
• broccoli - 250 g;
• egg - 2 pcs.;
• garlic - 2 cloves;
• breadcrumbs - 4 tbsp. l.;
• salt, ground pepper - to taste.

What can be added and changed in the composition

You can remove eggs from the composition and use, for example, starch as a binder. Some people use minced meat for a dietary dish from turkey or lean beef.

Step-by-step cooking process

Step by step guide:

1. The chicken breast must be freed from the film, rinsed with tap water, dried with napkins and cut a little.
2. The meat must be passed through a meat grinder, and the washed broccoli must be chopped using a blender.
3. You should combine both compositions, beat in the egg, add salt, breadcrumbs and ground pepper and mix the minced meat, be sure to beat it on the bottom of the bowl at the end.
4. The composition must be allowed to rest in a cool place, covered with cling film, for 30 minutes.
5. From the resulting mass you need to form oval or round cutlets, moistening your palms in cold water.
6. Now you need to cover the sheet with a piece of parchment paper, distribute the semi-finished products on it, leaving a distance of 2-3 cm between them.

Next, you need to preheat the oven to 200°C, place the cutlets in it and bake them for 30-35 minutes.

Decoration and serving rules

It should be served hot as a separate dish or with a side dish, offering guests a sauce made from sour cream mixed with pressed garlic and chopped herbs.

Ingredients

You will need:

• broccoli – 150 g (can be frozen)
• cauliflower – 150 g (can be frozen)
• minced chicken breast - 250 g (or replace with minced turkey fillet or any fish. I prepare minced meat - 500 g chicken breast + 200 g zucchini)
• suluguni cheese – 30 g (or any other low-fat cheese to your taste)

• egg – 2 pcs.
• mint – 5 g (small bunch or herbs + spices to your taste)
• salt – 1 g (a pinch like this – pink)

Calorie content

Broccoli is a dietary product that, when fresh, has only 28 kcal. It is used during diets and for therapeutic nutrition.

When you add a vegetable to familiar dishes, their nutritional value changes, and the values ​​can be seen in the table:

Calorie content of foods possible in the dish

• I category chicken – 238 kcal/100g
• Category II chicken – 159 kcal/100g
• Chicken, flesh without skin – 241 kcal/100g
• Chickens – 140 kcal/100g
• Buttermilk – 36 kcal/100g
• Cream – 300 kcal/100g
• Cream 10% fat – 120 kcal/100g
• Cream 20% fat content – ​​300 kcal/100g
• Altai cheese – 355 kcal/100g
• Gruyère cheese – 396 kcal/100g
• Kaunas cheese – 355 kcal/100g
• Latvian cheese – 316 kcal/100g
• Lithuanian cheese – 250 kcal/100g
• Lake cheese – 350 kcal/100g
• Aiaideus cheese – 364 kcal/100g
• Cheese “Altai” 50% fat – 356 kcal/100g
• Appnzeller cheese 50% fat content – ​​400 kcal/100g
• Gouda cheese 45% fat content – ​​356 kcal/100g
• Dutch cheese – 352 kcal/100g
• Maison Blanc cheese (semi-hard) – 360 kcal/100g
• Kostroma cheese – 345 kcal/100g
• Lambert cheese – 377 kcal/100g
• Lo spamino cheese – 61 kcal/100g
• Poshekhonsky cheese – 350 kcal/100g
• “Russian” cheese – 366 kcal/100g
• “Soviet” cheese – 400 kcal/100g
• Steppe cheese – 362 kcal/100g
• Uglich cheese – 347 kcal/100g
• Cheese “chester” 50% fat content – ​​363 kcal/100g
• Swiss cheese – 335 kcal/100g
• Edamer cheese 40% fat content – ​​340 kcal/100g
• Emmental cheese 45% fat content – ​​420 kcal/100g
• Etorki cheese (sheep, hard) – 401 kcal/100g
• Cheese “Yaroslavsky” – 361 kcal/100g
• White cheese – 100 kcal/100g
• Yellow fat cheese – 260 kcal/100g
• Limburger cheese – 327 kcal/100g
• Cheese with mushrooms 50% fat content – ​​395 kcal/100g
• Broccoli – 33 kcal/100g
• Ground black pepper – 255 kcal/100g
• Leek – 33 kcal/100g
• Vegetable oil – 873 kcal/100g
• Salt – 0 kcal/100g

Calorie content of foods: Broccoli, Chicken, Leek, Cream, Hard cheese, Salt, Ground black pepper, Vegetable oil