Per Serving
|
% Daily Value*
|
Calories
30
|
|
Calories
from Fat 3
|
|
Total
Fat 0.3g
|
1%
|
Saturated
Fat 0.1g
|
1%
|
Polyunsaturated
Fat 0.1g
|
|
Monounsaturated
Fat 0.0g
|
|
Cholesterol
0mg
|
0%
|
Sodium
36mg
|
1%
|
Carbohydrates
6.2g
|
2%
|
Dietary
Fiber 2.9g
|
12%
|
Sugars
1.2g
|
|
Protein
2.1g
|
|
Vitamin
A
|
27%
|
Vitamin
C
|
94%
|
Calcium
|
3%
|
Iron
|
3%
|
Exceptional food that worth a special journey. And all other foods that can kill you.
Monday
Broccoli Sesame-Style- Healthy Recipes
Broccoli is an edible green plant in the cabbage family,
whose large flower head is used as a vegetable. The word broccoli, from the
Italian plural of broccolo, refers to "the flowering top of a cabbage".
Broccoli is often boiled or steamed but may
be eaten raw. Broccoli is an everyday food that holds endless
possibilities in its tiny stalks. Its good energy shines forth in its beautiful
color and wonderful taste. With almost any cuisine, and with a slew of other
flavors, broccoli just goes with the flow and loves whatever is around.
Broccoli is
high in vitamin C and dietary fiber;
it also contains multiple nutrients with potent
anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides
more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin
C. The 3,3'-Diindolylmethane found
in broccoli is a potent modulator of the innate immune response system with
anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the
compound glucoraphanin, which can be
processed into an anti-cancer compound sulforaphane,
though the anti-cancer benefits of broccoli are greatly reduced if the
vegetable is boiled. Broccoli is also an excellent source of indole-3-carbinol, a chemical which
boosts DNA repair in cells and appears to block the growth of cancer cells.
Boiling broccoli reduces
the levels of suspected anti-carcinogenic compounds, such as
sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten
minutes, and 77% after thirty minutes. However, other preparation methods such
as steaming, microwaving, and stir frying
had no significant effect on the compounds.
Broccoli has the highest levels of carotenoids in the
brassica family. It is particularly rich in lutein and also provides a modest
amount of beta-carotene.
Serves 4
INGREDIENTS:
1 pound broccoli, chopped or diced
1 tablespoon sesame seeds
3 tablespoons olive oil, divided
2 cloves garlic, chopped
1 tablespoon vinegar of your choice
1 tablespoon soy sauce
¼ cup raw brown sugar
1 red pepper, seeded and sliced into strips
PROCEDURE:
1) Over a high flame, heat about an inch of water in a
steamer or a pot with a steamer insert to a boil.
2) Steam the broccoli until it’s tender. Set aside.
3) Heat a small, dry pan over a medium-high flame. Add the
sesame seeds and toast until fragrant.
4) Remove from the heat and set aside.
5) Heat 2 tablespoons of the olive oil in a small pan over a
medium-high flame. Add the garlic and cook until golden.
6) Remove the garlic to drain on paper towels, discarding the
oil.
7) Combine the remaining tablespoon of olive oil with the
vinegar, soy sauce, and brown sugar in a saucepan and simmer until heated.
8) Pour the sauce over the broccoli and toss.
9) Garnish with the sesame seeds, garlic, and red pepper
strips.
Broccoli Calorie Counter
Broccoli, Cooked
Cooked, Boiled, Steamed, Without Salt
A Grade
30 Calories
Nutrition Facts
Serving
Size 1 cup (87 g)
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