How to cook broccoli in five different ways

To squeeze more greens into your meals, look no further than the humble broccoli.

Broccoli provides fiber and vitamin C — “essentially a lot of the good stuff that most people don’t get enough of,” says Brittany Crump, MPH, RD at tasting nutrition.

This versatile vegetable can be used to make creative recipes like all broccoliAnd broccoli gratin, or egg cups.

Plus, it’s easy to find broccoli at any grocery store, every season—so once you know how to cook broccoli, it can be a year-round staple in your home. meal plan.

Whether you enjoy steamed, sautéed, or roasted broccoli, check out these easy and delicious ways to reap its nutritional benefits.

How to clean and prepare broccoli

When buying broccoli, look for:

• Green, even in color with no yellow or brown spots
• Solid and textured flower crown
• Pulsating legs without sagging
• No major soft spots that may indicate rot

After you clear the head of the broccoli, cut it off to separate the stem from the crown. Cut the crown into smaller florets, and cut the stem into strips.

To save time, you can also buy pre-chopped or frozen broccoli.

Each of the cooking methods below is fresh Broccoli, so keep in mind that frozen broccoli may take longer to cook.

Also, you may need to repeat each method if the cookware is not large enough to hold all of the broccoli you want to make.

How to prepare broccoli in the microwave

You may be wondering: Is it better to boil broccoli or put it in the microwave?

It is better to use the microwave because vegetables tend to lose nutrients in the cooking water when you boil.

Just know that broccoli in the microwave can be very bland, so you may want to serve it with a savory dip like Tofu Caesar Sauce or Golden Ranch Dip.

1. Load the broccoli florets and 3 to 4 tablespoons of water into a large microwave-safe bowl or baking dish.
2. Cover the bowl or plate with a large plate.
3. Heat it in the microwave for 3 and a half minutes. Use a fork to check carefully if the broccoli is soft enough for you. If not, microwave for another minute.
4. Add salt, pepper and 1 tsp. Butter or olive oil (per serving) and other seasonings to taste. Toss to wrap and enjoy.

How to cook broccoli in steam

How do you steam broccoli on the stove? All you need is a large saucepan, a steaming basket, and some water to make tender, steamed broccoli.

1. Put the steamer basket in a larger pot and add an inch of water.
2. Bring the water to boil. Use tongs to carefully transfer the broccoli florets to the steaming basket. Cover with a lid and steam for 5 to 6 minutes.
3. Use a fork to check if it is done. Remove the florets.
4. Add salt, pepper and 1 tsp. Butter or olive oil (per serving) and other seasonings to taste. Toss to wrap and enjoy.

How to boil broccoli

Boiling means browning broccoli in boiling water but only for a short time — about half the time it takes to cook steamed broccoli.

Peeled broccoli is ideal for those who prefer lightly crunchy broccoli. This method also keeps the broccoli looking fresh and green before adding it to a skillet.

1. Bring a large saucepan two-thirds of the way filled with water to a boil.
2. Add 1 to 2 teaspoons of salt.
3. Add broccoli and cook for 2 to 3 minutes. While the broccoli is simmering, fill a large pot with ice and water partially. Drain the broccoli and add it to the ice bath; Leave for 5 to 10 minutes, or until cool. sink; Sit aside.
4. Save the boiled broccoli for another recipe. Or add salt and pepper 1 tsp. Butter or olive oil (per serving) and other seasonings to taste. Toss to wrap and enjoy.

How to fry broccoli

This simple stir-fry broccoli works well as a side dish for any dinner proteins—beef, pork, chicken, or seafood. You will need about 1 to 1 lb. of broccoli.

1. Heat 2 to 3 tablespoons of cooking oil in a large skillet over medium to high heat.
2. Add the chopped broccoli florets and stems. Cook for 4 to 5 minutes.
3. Fry 3 cloves of finely chopped garlic for 20 to 30 seconds.
4. Add ½ cup chicken broth, plus salt and pepper to taste. Cook for another 5 minutes.
5. Drizzle a little sesame oil (optional). Feet it right away.

To elevate your fried broccoli, try this delicious Beef and broccoli recipe. Adding other vegetables to your stir-fry will make it more colorful and tasty.

Want to branch out from broccoli? try Sauteed Broccoli Wrap.

Broccoli rabe actually belongs to a different family than broccoli – it’s leafy green with a slightly bitter taste.

There’s also broccoli or baby broccoli, which is a mix of broccoli and Chinese broccoli – it’s smaller, more tender, and tastes sweeter.

How to roast broccoli

What is the best way to cook broccoli? Roasted broccoli gets our vote!

In the oven, broccoli florets grow into a crunchy, caramelized edge while remaining tender on the inside. You will need about 1 to 1 lb. of broccoli.

1. Heat the oven to 475 degrees Fahrenheit.
2. Stir broccoli florets with 2 tbsp. olive oil, half a teaspoon of sugar, a pinch of salt and pepper.
3. Spray a baking sheet with cooking spray. Add the broccoli to the baking tray and place in the oven to roast for 15 to 20 minutes, or until the edges are browned and the broccoli is tender and crunchy.
4. Remove from the oven and let the broccoli cool. Sprinkle with your favorite toppings (such as toasted pine nuts, lemon juice, and Parmesan cheese) and serve.

And try these broccoli recipes from Beachbody!

Cauliflower and broccoli vegan rice gratin

Breaded chicken tenders with broccolini

Beef and broccoli

Want more nutritionists and cooking tips? head over to BODNutrition.com to learn how Beach Body Nutrition programs and products can help you lead a healthier lifestyle.