If you are trying to eat healthier, cruciferous vegetables like broccoli should be at the very top of your grocery list. But how sure are you that you’re cooking them right?
There are four ways of preparing broccoli (you could use asparagus, green beans, or even sliced zucchini if you prefer). Each method uses the exact same ingredients, so you can really see the differences among them.
Grab a pen and paper or might as well save this for future reference.
HANDS-ON TIME: 45 MINUTES | TOTAL TIME: 45 MINUTES | MAKES 6 SERVINGS
KITCHEN GEAR
Cutting board
Sharp knife (adult needed)
Vegetable peeler
Mixing spoon
Measuring spoons
4 medium-sized bowls
Large spoon
Small rimmed baking sheet
Oven mitts
Medium-sized skillet
Medium-sized pot with lid
Colander
INGREDIENTS
1 large bunch broccoli (about 1 1/2 to 2 pounds)
8 teaspoons olive oil
1⁄2 teaspoon salt
lemon wedges
INSTRUCTIONS
Wash your hands with soap and water, then gather all your equipment and ingredients and put them on a counter.
Cut the stalks from the broccoli, and cut the florets into bite-size pieces.
Use the vegetable peeler to remove some of the tough outer peel from the stalks, then cut the skinny stalks into 2-inch pieces and cut the thick stalks into thin (1/4-inch) slices.
For raw:
Put 1/4 of the broccoli in a bowl. Add 2 teaspoons olive oil and 1/8 teaspoon salt and mix well. Serve with lemon wedges.
For roasted:
Turn the oven on and the heat to 500 degrees.
Put 1/4 of the broccoli on the baking sheet. Add 2 teaspoons olive oil and 1/8 teaspoon salt and mix well.
Once the oven temperature has reached 500 degrees, put the baking sheet in the oven and bake until the broccoli is lightly browned, 8-10 minutes. Serve with lemon wedges.
For pan-roasted:
Put 1/4 of the broccoli, 2 tablespoons water, 2 teaspoons oil, and 1/8 teaspoon salt in the pan and put the pan on the stove. Turn the heat to high and bring the liquid to a boil.
Cook, stirring every now and then, until the liquid has been absorbed and the broccoli starts to sizzle, about 5 minutes. Serve with lemon wedges.
For steamed:
Fill the pot 1/2 inch full of water and put the pot on the stove. Cover the pot with the lid, turn the heat to high and bring the water to a boil (you'll know it's boiling when you see bubbles breaking all over its surface).
Put 1/4 of the broccoli in the pot, put the lid back on, and steam for 5 minutes.
Drain the broccoli in the colander, then put it back in the pot. Sprinkle on 2 teaspoons oil and 1/8 teaspoon salt, and serve with lemon wedges.
"Florets" are the branched clusters at the top of the broccoli.
Don't have a 1/8-teaspoon measure? Eyeball half of a 1/4 teaspoon measure!
Enjoy!!
