Monday, January 27, 2014

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


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


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)

Per Serving
% Daily Value*

Calories 30

Calories from Fat 3

Total Fat 0.3g
Saturated Fat 0.1g
Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.0g

Cholesterol 0mg
Sodium 36mg
Carbohydrates 6.2g
Dietary Fiber 2.9g
Sugars 1.2g

Protein 2.1g

Vitamin A
Vitamin C

Try other healthy recipes:

Vegan Mushroom Stroganoff

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