Broccoli is a nutritional powerhouse, packed with a high concentration of diindolylmethane, a compound that safeguards the body against estrogen-related cancers such as breast, uterine, and colon cancer. It also helps mitigate benign prostatic hyperplasia.
Broccoli is a versatile vegetable that can be cooked in a variety of ways, including boiling, steaming, stir-frying, and making soups. Here are some delicious broccoli recipes to try:
1. Stir-fried Broccoli with Shrimp
Ingredients
– Broccoli: 1 head
– Shrimp: 500g
– Peanut oil: half a tablespoon
– Salt: 2 teaspoons
– Minced garlic: 5 cloves
– Seasoning powder: 1 teaspoon (optional)
– Soy sauce: 2 tablespoons
– Cornstarch: 1 tablespoon
– Water: 1 bowl
Instructions:
Clean and cut the broccoli into small florets.
Peel, devein, and rinse the shrimp, then set them aside to dry.
Make a sauce by mixing garlic, salt, seasoning powder, soy sauce, cornstarch, and water in a bowl.
Bring water to a boil in a pot, adding oil and salt.
Blanch the broccoli for about a minute, then remove it from the pot. Heat oil in a pan and stir-fry the shrimp until they turn color. Add the broccoli and pour in the sauce. Toss to combine.
Turn up the heat and stir-fry until the sauce thickens. Serve hot.
Note: When seasoning, remember to start with a smaller amount and adjust as needed. You can always add more, but it’s difficult to fix over-seasoning.
2. STIR-FRIED BROCCOLI WITH EGG AND VEGETABLES
Ingredients
– Eggs: 4
– Broccoli: 1 head
– Carrot: 1
– Dried wood ear mushrooms: 1 handful (before soaking)
– Soy sauce
– Oyster sauce
– Salt
– Black pepper (optional)
Instructions:
Soak the wood ear mushrooms until they soften, then clean and drain them.
Clean the broccoli and break it into small florets. Boil water with a little oil and salt, then blanch the broccoli. If you prefer softer broccoli, blanch it until the water boils again before removing it. Peel and slice the carrot.
Beat the eggs with a pinch of salt. Make a thin omelet and tear it into small pieces. Set aside.
Mix soy sauce, oyster sauce, salt, and black pepper (if using) in a small bowl.
Heat oil in a pan and stir-fry the carrots first since they take longer to cook. Once they’re slightly soft, add the wood ear mushrooms, then the blanched broccoli. Pour in the sauce and mix well. Finally, add the egg and combine. Optionally, you can thicken the sauce with a little diluted cornstarch before serving.
This recipe serves three people. Halve the ingredients if you’re cooking for fewer people.
Variation: Add small pieces of sausage or chicken for a heartier dish. You can also replace the eggs with fried tofu cubes for a vegetarian option.
Tip: When cleaning broccoli, soak the whole head in a basin of water for 15–30 minutes to remove any dirt or insects. Adding a pinch of salt can also help eliminate bugs.
Black pepper is optional; the dish will taste great without it too.
“Boost Your Broccoli: Stir-Fry with a Calcium Kick for a Guilt-Free Delicious Dish”
By combining nutrient-rich broccoli and tender shrimp, you’ve got yourself a delicious and healthy meal that’s quick and easy to prepare on busy days.
