Broccoli is a type of cauliflower. It can be prepared as an independent dish or as a low-calorie side dish. The calorie content of 100 grams of raw cabbage of this type is 28 kcal or 116 kJ. There are many options for preparing dishes from this vegetable.
Energy value
100 grams of broccoli contains:
This type of cabbage contains the most protein among other types and is considered one of the healthiest dietary foods. The bulk of the vegetable is fiber, which is beneficial for digestion and gives a feeling of fullness while consuming a small amount of calories.
Calorie content
Cooked different ways Broccoli has different caloric content (kcal/100 g):
A slight decrease in calorie content during cooking is due to the fact that the vegetable absorbs a certain amount of water. Because of this, 100 grams of the product includes not only the product itself, but also liquid, which does not contain calories. Broccoli is well stored frozen and does not lose its taste.
Benefit for health
Steamed broccoli is the healthiest. Its calorie content remains minimal, and all nutrients and vitamins are preserved. Not even a large number of eaten vegetable provides the body with potassium, calcium and ascorbic acid to the same extent as expensive vitamin complexes. The amount of vitamin C in it is greater than in citrus fruits. During prolonged boiling, some of the beneficial substances are destroyed.
American scientists have established a relationship between frequent consumption of broccoli and heart health. This variety of cabbage is believed to strengthen the heart muscle and reduce the risk of heart attack.
In addition, this cabbage has a positive effect on appearance person. It contains many substances necessary for the health and beauty of skin, hair and nails:
Broccoli is a hypoallergenic product that does not cause an allergic reaction in the vast majority of cases. This cabbage, especially steamed cabbage, is used to feed children over 5 months and is included in many baby purees. The many beneficial substances in this vegetable make it a valuable food product for both children and people with weakened immune systems.
Recipes and their calorie content
You can make many delicious dishes from broccoli that are low in calories. Cabbage goes well with breadcrumbs, sour cream or mayonnaise. Taste qualities product are suitable for its preparation together with other seasonal vegetables and cheese. Cheese and garlic sauces go well with these dishes. Cabbage quickly becomes edible if you simply boil it in salted water. Not everyone likes this dish, but among the many recipes you can choose those that fully suit your taste preferences.
The most popular recipes and their calorie content are shown in the table.
| Name | Recipe | Calorie content, kcal / 100 g |
| Broccoli and Cheese Casserole | Compound:
Boil cabbage for 5 minutes in salted water. Place it on an oiled pan. Pour in the cheese and egg mixture. Cook in the oven for 15 minutes at 180 degrees. |
138,4 |
| Fried vegetables | Compound:
Cut all ingredients into small pieces. Heat the oil in a frying pan and add cabbage, beans, tomatoes and garlic into it one by one. Add salt to the mixture and stir-fry for 15 minutes. |
54,9 |
| Broccoli with onions and carrots | Compound:
Boil broccoli in salted water (5 minutes). Fry chopped onions and carrots in oil. Add broccoli and cook for another 5 minutes. |
The raw version of cabbage is very low in calories, so it's unlikely to be a threat to anyone's waistline. By regularly consuming raw broccoli, the body is filled with many beneficial vitamins.
The calorie content of broccoli per 100 grams is only 28 kcal. Subject to certain nutritional programs, broccoli is often used to make various salads with dietary dressings or vegetable oils. To get used to the unusual taste of broccoli, the salad can be diluted with other vegetables.
How many calories are in boiled broccoli?
A lot depends on the cooking of cabbage. The lowest calorie option is boiled. The calorie content of boiled broccoli is only 35 kcal per 100 g. The only downside is that the raw version contains much more vitamins, because during cooking, at best, 50% of them are lost. Therefore, nutritionists recommend consuming broccoli mainly in its raw form. Boiled cabbage is perfect as a side dish for meat or fish. You can also make light soup or sandwiches from it.
How many calories are in roasted broccoli?
Many people prefer to fry cabbage in breadcrumbs. In this case, the calorie content of broccoli will be much higher than the previous options. Fried cabbage contains 46 kcal per 100 g. During the frying process, some of the oil is absorbed into it, which makes it more high in calories. But it is important to remember that oils are also important for the human body, so even while losing weight, sometimes you can afford to cook a delicious dish of fried cabbage. It's worth noting that roasted broccoli is not as heavy as other vegetables. Therefore, it can also be included in a low-calorie nutrition program.
Broccoli salad
- broccoli;
- cucumber - 1 pc.;
- tomato - 1 pc.;
- olive oil or dietary dressing (to taste).
It is necessary to rinse well and disassemble the broccoli into small florets, and then finely chop the cucumber and tomato. After this, mix all the ingredients and add salt to taste. You can add a little more leeks and herbs to the salad. At first glance, the salad looks too simple, but this is its highlight - nothing superfluous. To diversify this recipe, you can add carrots, potatoes, cheese, corn, celery, garlic, apples, nuts, etc. to the main ingredients.
Steamed broccoli with cheese
- broccoli florets - 5 cups;
- two cloves of garlic;
- vegetable oil;
- lemon zest (to taste);
- chopped parmesan 50 g.
Broccoli should be poured into a saucepan and steamed for four minutes, then transferred to a separate container. After this, fry the garlic in a frying pan for two minutes and add it to the broccoli (along with vegetable oil). Then add lemon zest and salt to taste. The dish is sprinkled with grated cheese and served immediately. This cooking method is healthy, but higher in calories than in the first case.
This healthy product is a real gift from nature, improving your figure and allowing you to become healthier, more beautiful and happier. The calorie content of broccoli depends on the type of preparation, but in general it is very light, which allows all people who care about their figure and well-being to consume it without fear.
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Broccoli calories
Broccoli is considered a healthy fortified vegetable. It contains a lot of essential micro- and macroelements, and the low calorie content of broccoli makes it a desirable product as part of therapeutic nutrition systems and various diets for weight loss. The homeland of broccoli is considered to be the Mediterranean countries, as well as Asia Minor, where this crop is consumed in any form almost every day. In our country, broccoli is also becoming increasingly popular every year, so it can be bought in any supermarket.
This subspecies of cauliflower consists of a large number of inflorescences with a thick, dense stem. Both the inflorescences themselves and the stem are eaten, boiled, stewed, fried, steamed or grilled. The caloric content of broccoli is quite low and usually does not vary much depending on the cooking method, but the calorie content of steamed broccoli will be lower than the calorie content of roasted broccoli. Therefore, in order for the dish to have a full, rich taste, sour cream, various sauces and seasonings are added to it.
However, in order to accurately determine how many calories are in broccoli, you need to know the calorie content of the vegetable itself, as well as all other components in the dish. It is best to boil or steam this cabbage. In addition to the lowest calorie content of boiled broccoli, it will retain greatest number all useful substances and vitamins, and can also be used as part of diets.
In this article we will talk about how many calories are in broccoli depending on the type of cooking, and also learn about its beneficial properties and nutritional value.
Beneficial properties of broccoli and its composition
The benefits of broccoli are unconditional, this can be seen if you consider its rich vitamin and mineral composition, taking into account the low calorie content of broccoli. It contains a large amount of fiber, beta-carotene, folic acid, potassium and vitamin C. In terms of the content of the latter, broccoli occupies one of the first places, because it contains 2.5 times more ascorbic acid than any citrus fruit.
In addition, broccoli contains a record amount of vitamin PP, K and B vitamins. It also contains many antioxidants, which reduce the risk of developing oncological diseases and fight cardiovascular problems. Broccoli (like cauliflower) contains a lot of calcium, iron, phosphorus, sodium, zinc, copper and other elements. It also contains 2 times more protein and mineral salts. The nutritional value of broccoli is as follows: proteins - 2.82 g, carbohydrates - 6.64 g, fats - 0.37 g.
Broccoli is extremely rich in chlorophyll, so it takes part in improving blood health and metabolism. Due to the huge amount of nutrients and low calorie content of broccoli, it can be consumed in unlimited quantities and included in the daily diet if you follow diets based on the principles proper nutrition.
In addition, broccoli has medicinal properties. For example, the substance sulforan in its composition is capable of destroying viruses to which some antibiotics are insensitive, as well as bacteria that can cause some gastric ulcers.
How many calories are in broccoli depending on the type of cooking?
The calorie content of broccoli is low, which allows it to be classified as a low-calorie product. dietary nutrition. In its raw form, it is only 35 kcal per 100 grams of product, so this vegetable does not pose any danger to the figure. Of course, the calorie content of broccoli is influenced by the method of cooking, so the calorie content of steamed or boiled broccoli will be slightly lower than, for example, the calorie content of fried broccoli.
Thus, the calorie content of boiled broccoli is even lower than in its raw form and is 28 kcal, while the calorie content of fried broccoli reaches 46 kcal per 100 grams of product. This is explained by the fact that when frying in high-calorie oil, part of it is absorbed into the vegetables, thereby increasing the total calorie content of the finished dish. If we talk about the calorie content of steamed broccoli, there are also few calories - only 27 per 100 g, and the calorie content of stewed broccoli is 37 kcal.
Of course, eating fried vegetables is not recommended during diets, and this is due not only to the increased calorie content of fried broccoli. In this case, oil adds fat to the dish and makes it “heavier” for the stomach. Therefore, if you adhere to the principles of proper nutrition, want to lose weight or have any problems with the gastrointestinal tract, it is best to eat boiled or steamed vegetables. The low calorie content of boiled and steamed broccoli will only be beneficial in this case.
Recipes with broccoli and calorie content of ready-made dishes
When choosing a recipe for a low-calorie dish with broccoli, first of all you should pay attention to its additional components, since the caloric content of broccoli itself does not greatly affect the overall caloric content of the finished dish.
If you fry broccoli together with breadcrumbs in oil, the calorie content of such a dish will be even higher than the calorie content that was indicated earlier. And if you stew broccoli with carrots, butter and sour cream (especially fatty), then the calorie content of broccoli in this case will be as much as 120 kcal per 100 g of dish.
Let's give an example of low-calorie broccoli soup, which can be consumed by anyone who cares about their figure, because it contains only 23 kcal.
- Water – 1 l;
- Chicken breast – 300 g;
- Broccoli – 80 g;
- Cauliflower – 200 g;
- Carrots – 150 g;
- Salt, spices;
- Dill greens.
Boil the chicken breast in salted water, remove the finished meat and boil diced carrots, broccoli and cauliflower within minutes. When the vegetables are cooked, add the chopped breast, dill and spices. If desired, you can make a puree soup by grinding all the prepared ingredients in a blender.
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Calories Broccoli, boiled, with salt. Chemical composition and nutritional value.
Nutritional value and chemical composition "Broccoli, boiled, with salt".
Energy value Broccoli, boiled, with salt is 35 kcal.
- spear (about 5′ long) = 37 g (13 kcal)
- stalk, large (11′-12′ long) = 280 g (98 kcal)
- stalk, medium (7-1/2′ - 8′ long) = 180 g (63 kcal)
- stalk, small (5′ long) = 140 g (49 kcal)
- 0.5 cup, chopped = 78 g (27.3 kcal)
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Primary source: USDA National Nutrient Database for Standard Reference.
Product calculator
Product calorie analysis
Ratio of proteins, fats and carbohydrates:
HEALTHY PROPERTIES OF BROCCOLI, BOILED, WITH SALT
Benefits of Broccoli, boiled, with salt
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B9 as a coenzyme is involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C is involved in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
- Sodium is the main extracellular ion that takes part in the transport of water, blood glucose, generation and transmission of electrical nerve signals, and muscle contraction. Sodium deficiency is expressed by symptoms such as: general weakness, apathy, headaches, hypotension, muscle twitching.
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Do not self-medicate. Always consult your doctor.
How many calories are in broccoli?
The average calorie content of broccoli is 28 kcal per 100 grams. This cabbage is truly a dietary product with many beneficial properties. It is included in the diet of everyone who wants to lose at least 2 kg.
Broccoli can be boiled, steamed, fried in batter, stewed, baked - there are a lot of recipes. Even using this one product as a basis, you can eat varied and tasty. However, the energy value of the finished dish is not always as low as that of fresh cabbage. You will now see this for yourself.
Looking for diet options
The energy value of the fresh product is 34 kcal/100 grams. The same mass of vegetable accounts for 3 g of protein, 5.2 g of carbohydrates and 0.4 g of fat. The glycemic index of broccoli is 10, which indicates its slow digestion and stabilization of blood sugar levels. Cabbage compares favorably with other vegetables with its high content of vitamin U, which prevents the occurrence of ulcers. Only asparagus is ahead of broccoli in this indicator.
Now let's look at the energy value of a vegetable prepared in different ways:
The heat treatment method is considered the most useful because it preserves all the value of cabbage. It leaves a fresh fruit texture and a pleasant crunch. The calorie content of this product even becomes lower by one unit of energy and is equal to only 27 kcal/100 grams.
During heat treatment, it loses some vitamins and minerals, but still remains very useful. The energy value of boiled broccoli is 28 kcal/100 grams. To preserve valuable substances to the maximum, cook the product in a minimum amount of water. The decoction can be used for vegetable soup.
In this case, the indicators vary greatly depending on the additional ingredients. If you cook only cabbage with a minimum amount of oil and water, its energy value will be about 37 kcal. Add carrots, onions, and several other types of vegetables, and the calorie content can jump to 50 kcal/100 g. A dish based on broccoli, olive oil, garlic, capsicum and water “weighs” about 65 kcal.
This type of cooking allows you to get very tasty, but, unfortunately, the least healthy dish. Its energy indicators increase two or even three times. Broccoli in batter is estimated in kcal/100 grams. Frying in a frying pan takes away from the product dietary property, so you shouldn’t pamper yourself with it often. Please note that if you use breadcrumbs, the calorie content will be even higher (up to 120 kcal).
This type of cabbage is even more caloric than a dish in batter. It will enrich the body with about 130 calories. But if you take more steamed vegetables, less eggs, and use olive oil instead of sunflower oil, you can significantly reduce the energy value of the finished dish and make it healthier.
We conclude: for dietary nutrition, eat boiled and steamed broccoli. But fruits fried in batter, although tasty, are not so healthy.
How to cook broccoli so as not to lose its valuable properties?
We will give a few rules that will help you get a tasty, nutritious and low-calorie vegetable:
- Short heat treatment is the key to success.
- Fresh cabbage must be cooked for a maximum of 7 minutes; for frozen cabbage, the time increases to minutes. Steam broccoli in no more than a minute. Blanch and stew for the same amount. Such short intervals allow the bright color and pleasant crunch to be preserved.
- The vegetable goes well with eggs. Try making various salads with these ingredients or simply frying an omelette with a minimum of oil. If you have a slow cooker, you can bake a fluffy and tender broccoli omelette in it.
- A microwave oven is not suitable for cooking this type of fruit. It extracts almost 85% of its beneficial properties from the product.
The vegetable offers a wide field for experimentation, so don’t limit yourself to just cooking. This type of cabbage makes excellent soups, casseroles, pies and more.
Eat broccoli more often, because it prolongs youth and improves health. Scientists have found that the vegetable reduces the risk of heart attack and stroke. More recently, a substance called sulforapane was discovered in fruits, which protects lung cells from toxins. environment. And these are not all the advantages of this product!
Boiled broccoli
Broccoli is a well-known vegetable. It is deservedly popular in Russia and European countries. It can be consumed raw, fried and boiled. When cooked, broccoli is incredibly filling and tasty.
Calorie content of boiled broccoli
The calorie content of boiled broccoli is 27 kcal per 100 grams of product.
Composition of boiled broccoli
Broccoli is truly rich in nutrients. It contains vitamins E, PP, B6, B1, K, B2, A, C, minerals, for example, calcium, potassium, sodium, iron, phosphorus, magnesium, manganese, copper, iodine, boron, chromium, and nutrients: proteins, carbohydrates and carotene.
The benefits and harms of boiled broccoli
According to doctors, to prevent various diseases, 200 grams of broccoli (calorizer) should be included in the daily diet. Broccoli has long been known as an antioxidant and fat-burning agent. It is recommended to be consumed while following various diets.
The content of many minerals in the product gives broccoli its special value. So potassium normalizes the balance of salt, calcium and phosphorus are necessary for bones and brain, iron and cobalt are involved in hematopoiesis. Broccoli performs such important functions as destroying cancer cells, cleansing the intestines of excess cholesterol, strengthening blood vessels and restoring the skin.
But, despite such a wealth of beneficial properties, in some cases the use of boiled broccoli may be contraindicated. Firstly, the product should not be used by people with various diseases pancreas, both acute and chronic. Also, a fairly significant contraindication to eating broccoli is increased acidity. gastric juice. Broccoli broth also contains harmful substances such as guanine and adenine, so it is not recommended for everyone to eat it, regardless of the presence or absence of diseases. In addition, in some cases, the inability to eat such a vegetable may be due to individual intolerance. In any case, before you start treating any disease with broccoli, you should consult your doctor to ensure that you have no contraindications.
Cooked broccoli cabbage
To better preserve the beneficial properties of the product, it is not recommended to cook broccoli for more than five minutes. When boiled normally, broccoli loses some of its beneficial properties, so it is better to steam it in the microwave, this will prevent the loss of vitamins. Steamed, it remains crispy.
Broccoli is cooked in batter, served with sauce, soups are made from it, stews and purees are made (calorizator). A special diet has been developed that involves eating this vegetable as a main dish. Boiled broccoli is served as a side dish for meat and fish dishes. It goes well with poultry and vegetables in salads, casseroles and other dishes.
Broccoli is undoubtedly a very valuable vegetable, suitable for daily consumption and has a beneficial effect on the body.
How many calories are in broccoli
The apotheosis of diet: body weight is equal to its temperature.
Calories and nutritional value of broccoli
Broccoli is one of the varieties of cauliflower, and the healthiest / and in our opinion, the most delicious /. It contains simply a huge amount of vitamins and minerals. For example, in terms of vitamin C content it is superior to citrus fruits, the content of vitamin beta-carotene is the same as in carrots, and vitamin U is slightly less than in asparagus.
Broccoli contains a wide variety of minerals needed by the body. In addition, it is quite balanced in nutrients: it contains proteins and essential amino acids; unsaturated fatty acid/popular omega-3s/. Like all cabbages, broccoli has a lot of fiber, which is very important for losing weight and cleansing the body. It is for this reason that broccoli is so popular in nutrition. After all, the calorie content of 100 grams of broccoli is only 34 calories.
Such a popular diet as the broccoli diet is based on it. It is also included in many dietary dishes.
If you use grams of this cabbage inflorescences in your diet every day, you can significantly improve your health. After all, broccoli strengthens the immune system and stimulates activity gastrointestinal tract, strengthens the liver and pancreas, helps prevent diabetes mellitus And peptic ulcer stomach, improves the properties of hair, skin, nails, strengthens the cardiovascular system. Thanks to the sulforaphane it contains, broccoli can slow down the growth of cancer cells. And many other useful properties.
Therefore, if you want not only to lose weight, but also improve your health, the site fotodiet.ru strongly recommends including this healthy vegetable in your diet.
T Table of calories and nutritional value of broccoli.
Calorie content of broccoli per 100 grams is 28 kcal. 100 g of product contains:
The vegetable is rich in vitamins C, K, PP, provitamin A, calcium, potassium, sodium, phosphorus, and iron.
Calorie content of boiled broccoli
The calorie content of boiled broccoli is almost the same as that of a fresh product. 100 g of boiled vegetable contains 27 kcal, 3 g of protein, 0.4 g of fat and 4 g of carbohydrates.
According to nutrition specialists, 200 g of the product eaten daily has a beneficial effect on human health, including promoting rapid fat burning and cleansing the intestines of toxins.
Calories in fried broccoli
The calorie content of fried broccoli in batter per 100 grams is 80 - 90 kcal. When using breadcrumbs, the number of calories in a 100-gram serving increases to 120 kcal.
It should be noted that due to frying, the dish loses most of its beneficial properties. If you want to lose weight, you want to bring food to your body maximum benefit, we recommend choosing boiled and stewed cabbage.
Benefits of broccoli
The undeniable benefits of broccoli are as follows:
- the vegetable has a strong antioxidant effect, prevents the development of oncology, heart and vascular diseases;
- the product is recommended for people with mental disorders and heart failure;
- the chlorophyll contained in cabbage normalizes blood composition;
- the anti-sclerotic effect of broccoli is known;
- calcium and potassium in broccoli helps strengthen bones and activates brain function;
- cobalt and iron in the product improve hematopoiesis;
- Doctors advise consuming broccoli to cleanse the intestines of cholesterol, as well as strengthen blood vessels.
Harm of broccoli
The harm of broccoli appears if the product is consumed with contraindications. The vegetable is contraindicated in the following cases:
- during exacerbations of pancreatic diseases;
- when a person has increased stomach acidity;
- there is an individual intolerance to the product;
- food allergic reactions to broccoli occur;
- increased tendency to flatulence.
Copying publication materials about the dangers, benefits, and calorie content of broccoli per 100 grams is permitted if you provide a hyperlink to the Good Habits portal.
As you know, eating vegetables and fruits has a beneficial effect on the body. They contain essential and microelements that improve growth, metabolic processes and the functioning of organs and systems.
Also, daily inclusion of a sufficient amount of these products in the diet allows you to maintain your body in tone, have good health and mood, and helps with weight loss. Broccoli is no exception. This until recently unknown, but already loved by many, subspecies of cabbage has excellent properties.
How does cooking affect the caloric content of broccoli?
Cabbage will keep you in shape.
It is known that broccoli is great for those who watch their figure and follow a diet for medicinal purposes.
It is estimated that 100 grams of raw product contains only 35 kcal. Boiled or steamed cabbage has less energy value than fried cabbage.
100 grams of fried broccoli contains an average of 46 calories, and 100 grams of boiled broccoli contains only 28 kcal. The same amount of stewed product contains about 37 kcal, and steamed cabbage - 27 kcal.
When following a diet, it is generally better to exclude fried foods; they are not only more fatty, but also more difficult to digest. Therefore, if you are trying to adhere to, want to lose weight or have some problems with the gastrointestinal tract, then eat boiled or steamed vegetables.
Broccoli itself has little energy value, and the calorie content of the finished dish is added by additional ingredients that are used in its creation. If you use breadcrumbs when frying cabbage, the resulting dish will have greater energy value than one prepared without them. If you stew broccoli with butter, sour cream and sour cream, then the calorie content in 100 grams of the product will average 120 kcal.
Broccoli soup prepared according to a special recipe is very useful for normalizing weight and losing weight. According to nutritionists, 100 ml of such soup contains about 23-25 kcal. So, you need to take: 1 liter of water, chicken breast in the amount of 300 grams, broccoli - 80 g, carrots - 150 g, cauliflower - 200 g. You will also need salt, spices and dill.
Watch the video about the beneficial properties of broccoli:
Technology for preparing low-calorie broccoli soup
Broccoli soup is not only healthy, but also low in calories.
Pour water into a saucepan and boil, then add salt. Then place it in a saucepan with salted boiled water chicken breast and boil it.
Take carrots, cauliflower and broccoli and cut them into pieces. After the brisket has reached readiness, you need to remove it and cook the chopped vegetables in the resulting mixture for 10-20 minutes.
During this time, cut the brisket into cubes and chop the dill. When the vegetables reach the desired condition, add chopped brisket and greens to the pan. Then you can add spices to taste.
Another interesting option for soup is to prepare it in the form. To do this you need to use the same ingredients: vegetables, chicken breast and herbs. All these components after heat treatment it is necessary to grind in a blender, then add salt and spices to the resulting mixture. It turns out delicious, and most importantly healthy, broccoli puree soup. Bon appetit and be healthy!
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Vegetables are an indispensable food product. They saturate the human body with healthy fiber, are perfectly digestible and are available for consumption. all year round. Among these vegetables, broccoli is very popular. This subspecies of cauliflower has many beneficial properties and a delicate taste. The vegetable enjoys a special reputation among people who adhere to proper nutrition or diet. U broccoli calories small, but still a vegetable that is considered a very nutritious product.
Calorie content
The advantage of broccoli over other vegetables is its very low calorie content. Thanks to this, the vegetable is popular among those losing weight.
The energy value of 100 g of fresh broccoli is 28 kcal, and it is lower for a frozen product; for 100 g of cabbage it is 23 kcal.
The calorie content of a vegetable per 100 grams depends on the method of preparation, namely:
- Boiled broccoli – 27 kcal;
- Fried vegetable – 60 kcal;
- Stewed broccoli – 39 kcal;
- Steamed - 28 kcal.
Energy value depends on many factors. When consuming the product for weight loss, it is better to steam, boil or bake it. You should not season broccoli with fatty sauces; preference should be given to low-calorie dressings.
Composition of BJU
Proteins, fats and carbohydrates are the most important elements for the human body. They participate in the structure of all organs and systems. Raw broccoli has the following nutritional value per 100 g:
- Proteins – 2.8 g;
- Fats – 0.4 g;
- Carbohydrates – 6.7 g;
- Ash – 0.9 g;
- Water – 89 g.
Depending on the cooking method, BJU may vary, for example:
- Boiled broccoli contains 3 g of protein, 0.4 g of fat, 4 g of carbohydrates.
- The vegetable fried in vegetable oil has 4 g of protein, 7 g of fat, 3 g of carbohydrates.
- Steamed broccoli – 2.7 g protein, 0.3 g fat, 4.4 g carbohydrates.
- The stewed vegetable contains 3.3 g of protein, 2.3 g of fat, 3.8 g of carbohydrates.
To save everyone nutritional values, nutritionists advise steaming, baking or eating broccoli raw. The vegetable saturates the body with useful elements, perfectly satisfies the feeling of hunger and helps speed up metabolism.
Beneficial features
Broccoli contains a large amount of fiber, beneficial microelements, unsaturated fats and amino acids. All these components play an important role in a balanced diet. It is especially recommended for use by people on various diets. Broccoli Ingredients:
- Vitamin B1, B2, B5, B6;
- Ascorbic acid;
- Vitamin PP, E, K;
- Folic acid;
- Provitamin K;
- Potassium;
- Phosphorus;
- Calcium;
- Magnesium;
- Iron;
- Zinc;
- Manganese;
- Sulfur.
The main feature of broccoli is that this product is used as a prophylactic agent in the fight against cancer, cardiovascular diseases, and disruption of the gastrointestinal tract.
The vegetable contains a large amount of ascorbic acid, so it is recommended to include it in the diet of people with allergies to citrus fruits. Eating broccoli strengthens the immune system, accelerates metabolism, and normalizes activity. nervous system, the condition of the skin and hair improves. This vegetable is also useful for people diagnosed with diabetes. Nutritionists advise including broccoli in your daily diet.
Contraindications
Like any food product, broccoli has its own characteristics and can cause an undesirable reaction in the body. Eating vegetables is prohibited for people with the following problems:
- Increased stomach acidity.
- Diseases of the pancreas.
It should be noted that consuming broccoli broth is not recommended. It contains harmful substances - purine bases, which cause the development of gout.
Dietary recipes
Broccoli is a versatile product. With the addition of this vegetable, you can prepare a delicious dietary cream soup, omelet or salad. Broccoli can serve as a side dish for meat dishes or as an independent product.
The calorie content of the vegetable is low, so it is simply necessary to use it while following a dietary diet. The fiber included in the composition will help saturate the body, speed up metabolism and reduce cravings for sweets.
Nutritious omelette
It doesn't take long to make a broccoli omelet. This recipe option will serve as an excellent nutritious breakfast and a guarantee of a good mood.
Ingredients:
- 100 g broccoli;
- 1 PC. bell pepper;
- One onion;
- 3 chicken eggs;
- Sunflower oil for frying;
- Salt and spices to taste.
First you need to prepare and divide the broccoli into florets. Cut the onion into half rings and bell pepper- thin stripes. Heat a frying pan, grease it with sunflower oil, put vegetables on it and simmer. At the same time, beat the eggs in a separate bowl, add salt and spices. Then pour the mixture over stewed vegetables and cook for about three minutes. You can use chopped herbs to decorate the dish.
Broccoli, boiled, with salt rich in vitamins and minerals such as: beta-carotene - 18.6%, vitamin B5 - 12.3%, vitamin B9 - 27%, vitamin C - 72.1%, vitamin K - 117.6%, potassium - 11 .7%
Benefits of Broccoli, boiled, with salt
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
- Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
You can see a complete guide to the most useful products in the appendix.
