Broccoli in bread crumbs rich in vitamins and minerals such as: vitamin B2 - 12.4%, choline - 12.5%, vitamin B5 - 16.8%, vitamin B9 - 17.5%, vitamin C - 99.7%, potassium - 13 , 9%, phosphorus - 13.9%, cobalt - 25%, manganese - 11.4%, selenium - 19.6%

Benefits of Broccoli in Bread Crumbs

• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• 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 intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B9 as a coenzyme, they are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association 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, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.

You can see a complete guide to the most useful products in the appendix.

And one more medicine from the garden. It is believed that broccoli is the healthiest cabbage of all cabbage. Vitamins, microelements ... everything is as it should be, but in large quantities. At the same time, only 26 kcal per 100 g, and there is more protein than meat. But antioxidants (diindolylmethane, indole-3-carbinol and glucoraphanin) can be considered the "nail" of the list of useful substances contained in this vegetable - they are able to inhibit the growth of cancer cells.

But!!! Show me a Russian (not Italian) child who will agree to eat some broccoli dish instead of a bowl of nasty semolina. For the sake of fairness, it should be noted that among adults there are adherents of broccoli, but for the majority, if there is a choice of dishes, it turns out to be not in favor of this excellent product. In my family, I am the same adept, the rest, if they choose, will even prefer "semolina with lumps."
And only occasionally is it possible to feed them with broccoli dishes, the recipes for which are described below.

How to cook broccoli:

Photo 1.

The beauty is a bouquet of unblown cabbage flowers. From a culinary point of view, this is the optimum ripeness of broccoli. But there are more useful antioxidants in ripe inflorescences. And the maximum is contained in the seeds. But young buds are also a storehouse of benefits, it remains only not to spoil it with cooking.

Photo 2.

A very dietary dish is a soup based on secondary chicken broth with boiled meat and fresh vegetables (potatoes, carrots, cauliflower and broccoli).
It is very simple to brew:
peel the carrots and potatoes, cut the potatoes into cubes, carrots into slices.
Disassemble the broccoli and cauliflower into small inflorescences.

Put slices of carrots in the finished boiling broth, after five minutes, cubed potatoes and small cauliflower inflorescences and after another five minutes - broccoli. Broccoli is much softer than cauliflower and takes 2-3 minutes to cook. Salt the soup before turning off the stove. Serve with sour cream and fresh chopped herbs. And little garlic croutons.

Photo 3.

But broccoli fried in breadcrumbs in olive oil is really delicious. No wonder this cabbage has another name - asparagus.

Such a wonderful side dish can be cooked in just 15-20 minutes. Before frying, the broccoli must be disassembled into inflorescences of the same size. Dip in boiling salted water for no more than a minute or two (this will remove excess bitterness).

Then carefully discard the cabbage in a colander, let the water drain a little and sprinkle evenly with freshly ground white bread crumbs right in the colander, shake slightly and put the slices in a pan with heated olive oil. Of course, any vegetable oil will do, but it's the combination of broccoli and olive oil that makes this dish Mediterranean. Fry for a couple of minutes on one side and, turning over, another 2-3 minutes on the other.

Ideally, the cabbage should remain a little "aldente", but as far as I know, children prefer the soft on the inside with a fried crisp on the outside - a matter of taste. In this case, you can fry a little longer.

There are a lot of recipes for second vegetable dishes without meat and they always help out when in hot summer you don't want to stand at the stove for a long time. On the basis of broccoli, you can cook a lot of different dishes, from salads to soups and casseroles. But also this vegetable can act as a full-fledged side dish. It can be boiled, steamed, and even fried. Moreover, in the latter case, you can use an interesting and healthy breading without eggs and sour cream, which will provide an attractive, appetizing, crispy crust and will not allow juice to flow into the pan.

A vegetable prepared in this way is perfect as a light dinner. No wonder he is included in the list of permitted foods, in almost all types of diets. The amino acids that it contains help to "speed up" the metabolism (metabolism), and the protein allows you to saturate the body, as a result of which there is no feeling of hunger after it for a long time. Dietary fiber allows you to gently and regularly cleanse the intestines, which is very important when losing weight. This cabbage also has a slight choleretic effect, which is very important in regulating the fat balance and cleansing the liver of accumulated toxins.

Ingredients:

• Broccoli - 500 g
• Breadcrumbs - 3-4 tablespoons

How to make a recipe:

Broccoli is well washed and disassembled into inflorescences.

You can soak them for 30 minutes in salted water to remove any bugs and worms.

Throw in boiling water and cook for no more than 5 minutes after boiling, otherwise it will be overcooked.

It turns out very tasty! Crispy, salty croutons complement soft broccoli very well.

Bon Appetit!

Benefit

Anyone knows how important it is to eat a daily serving of fresh vegetables and fruits. It is necessary that the correct diet carries the maximum benefit and contains the greatest amount of vitamins. Broccoli contains a lot of nutrients and vitamins. Few people know that it contains a large amount of plant proteins. In terms of protein content, it is close to beef. Therefore, it is so important to eat it for vegetarians and those who have decided to give up meat for a while (for example, during fasting). Especially if a person goes in for sports and leads an active lifestyle. After all, it is protein that is involved in the formation (building) of muscle mass. This vegetable even contains lipids - substances that help in the production of thyroid hormones.

Of the minerals, it is rich in phosphorus, potassium, calcium. It is they who strengthen bone tissue, normalize the work of the cardiovascular system, and contribute to the removal of harmful cholesterol from the blood. There are a lot of amino and omega acids in it, which help to normalize blood pressure. Few people know that this cabbage is a good alternative to lemons, since there is a lot of ascorbic acid (vitamin C) in it, which means that this vegetable must be eaten during an exacerbation of viral diseases. It is ascorbic acid that strengthens the immune system and prevents the occurrence of inflammatory processes in the body.

What vegetable dishes can you use to diversify your daily cuisine, especially if you are vegetarian or weight-conscious?

You can, for example, learn how to fry broccoli in a pan by studying and actually trying out several recipes with this healthy cabbage!

We will find out what the frying of the analogue of cauliflower consists of, according to what rules it is fried, and what it is seasoned with to improve the taste.

Broccoli roasting rules

Before you start frying broccoli cabbage - an extremely healthy and tasty vegetable, you need to familiarize yourself with the rules for its preparation in order to preserve the maximum amount of minerals and vitamins. Here are the basic rules for such cooking:

How much broccoli to fry in a pan

Roasting cabbage takes 5-20 minutes. It depends on what kind of broccoli you are frying - raw or boiled, and how thick the inflorescences and legs are.

If it is boiled, then fry it for about five to ten minutes.

If the cabbage is fresh, it will take longer to fry. However, do not fry it too much, otherwise it will lose a lot of useful substances.

How to prepare broccoli for frying

If the cabbage is fresh, then we rinse it and divide it into inflorescences. If desired, you can cut cabbage bouquets into pieces.

If the broccoli is frozen, you do not need to defrost it: we put it in the pan right away, and then we will definitely use seasonings, since frozen cabbage has a weak taste.

How broccoli is fried

Usually cabbage is fried like this: heat a pan with butter, spread broccoli, season with spices and fry.

A dish is considered ready if the cabbage is easy to chew and at the same time crunches a little. Fried broccoli goes well with any meat dishes, pasta, potatoes and can be eaten separately, both hot and cold.

Fried broccoli with soy sauce

Ingredients

• A kilogram of broccoli;
• 2 tbsp soy sauce;
• St.l. balsamic vinegar;
• 2 tbsp olive oil;
• A couple of cloves of garlic;
• A pinch of cumin;
• Chili Quarter
• A little salt.

How to fry broccoli deliciously in a pan

If you don't have time for long cooking, you can quickly fry broccoli and get amazingly tasty toasted cabbage. We stock up on a useful product and prepare it according to this recipe:

1. After washing the broccoli, divide it into small inflorescences. Separate the legs from the inflorescences and cut into pieces 3 cm long.
2. Cook raw cabbage for three minutes in a saucepan with salted water and put it in a colander.
3. Fry boiled broccoli in a skillet with oil, add chopped chili, crushed garlic and cumin. Frying time - 4 minutes. over moderate heat. The cabbage is ready when it has a crispy crust.

We take out the broccoli on a platter, add a little balsamic bite and soy sauce, and, after mixing, put on the table.

Fried broccoli: recipe with olive oil

Ingredients

• Cabbage - 600 g;
• Olive oil;
• A little salt and your favorite spices.

How to pan broccoli in olive oil

If you don't want to bother with a side dish for meat or if you want to cook something fried, but light, we advise you to fry broccoli, which you can even eat cold. We fry it according to the following recipe:

1. Divide the washed cabbage into small inflorescences.
2. Heat up a frying pan with olive oil. If the cabbage is fresh, pour in a little hot water, if it's frozen, put it immediately in the oil, without defrosting.
3. Add seasonings and salt, stir, close the pan and simmer for about a quarter of an hour until the water evaporates.

Stirring regularly, fry the broccoli uncovered over medium heat until crispy. Add a little onion and crushed garlic if desired.

How to fry breaded broccoli deliciously

Ingredients

• - 1 tsp + -
• - 600 g + -
• Breadcrumbs- 50 g + -
• - 40 g + -

How to prepare fried broccoli in breadcrumbs

This cabbage can be eaten raw, boiled, stewed and baked, but fried broccoli is the tastiest of all, especially when fried in bread crumbs. To make breaded broccoli, follow this recipe:

1. We wash the cabbage and cut it into inflorescences. If the legs are long, cut them into pieces.
2. Boil raw cabbage for 3 minutes. in a saucepan with salted water.
3. Put the broccoli in a bowl of ice water, and after a couple of minutes, put it in a colander to drain the water.
4. Thoroughly roll the inflorescences and pieces of legs in breadcrumbs.

Fry in a skillet with butter for 10 minutes, stirring regularly, and immediately serve it to the table, where it will be swept away in a couple of minutes by the starving household!

So, you know how to fry broccoli in a pan and feed your family an amazingly delicious meal. Try the suggested recipes and you will see boring looking broccoli on the other side!

Divide the broccoli into inflorescences and rinse thoroughly with running water.

Boil for 2-3 minutes in boiling salted water.

Throw in a colander, rinse with cold water and drain off excess liquid - it will take 10-15 minutes.

In the meantime, prepare eggs (beat well with a fork or whisk), flour and bread crumbs.

Add salt, pepper and nutmeg to the eggs. Beat again.

Pour oil into a deep frying pan or saucepan and add garlic. Fry it for literally 1 minute and remove.

Dip each inflorescence in eggs, then in a mixture of flour and bread crumbs. Repeat the procedure one more time. fry broccoli in boiling oil until golden brown. Remove in a colander or napkin to get rid of excess fat.

Sprinkle the finished dish with sesame seeds if desired. Serve with soy or any other sauce.

Ingredients

• Broccoli - 1 Kilogram
• Eggs - 3-4 Pieces
• Coarse flour or semolina - 50 grams
• Breadcrumbs - 50 grams (homemade best)
• Salt - To taste
• Ground allspice - To taste
• Nutmeg - To taste
• Vegetable oil - 100 Milliliters
• Garlic - 1-2 Cloves

Main Ingredients:
Vegetables, Broccoli

Note:
Did you like this recipe? Do you want to make homemade breaded broccoli with your own hands? Then follow the photo steps below, which show in detail how this fantastic dish is prepared. Cooking will take you a little time, and soon you will be able to taste delicious breaded broccoli right at home. Here is a classic recipe for this dish, but with the help of your imagination, you can easily change the composition of the products, especially if you follow your figure and count calories. Remember, cooking is an easy way to spice up your life!

Description:
A simple recipe for breaded broccoli will enrich your menu with another easy and delicious vegetable side dish. With sesame seeds and soy sauce - it's just magical! :)

Servings:
4

Cooking time:
1 h. 0 min

time_pt:
PT60M

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