BROCCOLI
Broccoli has a slightly sweet, crisp and fresh flavour that’s delicious in stir fries, bakes and pastas, or served on its own. When cooked until just tender, broccoli adds colour and delightful freshness to meals. Related to the cauliflower and the cabbage, its deep-green heads and pale green stems can both be used in all kinds of vegetable dishes. Broccoli is available all year round.
To Buy
Look for brightly-coloured broccoli, with tightly packed heads. The heads should be free of any yellow tinges.
To Store
Store broccoli in a plastic bag in the fridge for 3 to 4 days.
To Prepare
Cut broccoli into florets then place into a bowl of water. Stand for a few minutes to allow any dirt to be flushed out, then lift florets from water. Cook as desired. To retain its flavour and texture, broccoli should be cooked until bright green and just tender – take care not to overcook it, rendering it dull and mushy.
Quick ideas with BROCCOLI
- For a fresh pasta meal, steam broccoli florets until just tender. Combine with crushed garlic, red chilli, roasted pecan nuts, basil leaves and grated parmesan cheese. Process until well combined, then gradually pour in olive oil to form a paste. Toss through cooked pasta then serve.
- For a fresh side dish, cook broccoli florets until just tender then toss together with lemon juice, lemon rind, diced red chilli and toasted flaked almonds. Delicious served with fish or chicken
Nutritional Information:
Broccoli is a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums. Broccoli is also a source of folate - one of the B vitamins. Our bodies need folate to help with the normal growth of cells.
| Quantity per serve (120g) | Quantity per 100g | |
|---|---|---|
| Energy | 120kJ | 100kJ |
| Protein | 5.6g | 4.7g |
| Fat, total | 0.4g | 0.3g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 0.5g | 0.4g |
| -sugars | 0.5g | 0.4g |
| Dietary fibre, total | 4.9g | 4.1g |
| Sodium | 25mg | 21mg |
| Folate | 108mcg | 90mcg |
| Vitamin C | 132mg | 110mg |
| Vitamin E | 1.6mg | 1.3mg |
| Iron | 1.2mg | 1.0mg |
| Potassium | 432mg | 360mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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