Roasted Broccoli and Cauliflower. Broccoli and cauliflower baked in the oven Broccoli cauliflower carrots in the oven

Greetings, dear readers! Despite the fact that broccoli is a healthy vegetable, it is almost impossible to feed your family with it; many of my friends have not even managed to introduce it to their children as complementary foods.

Today I’ll tell you how to cook, namely, boil broccoli, so that your family can taste a wonderful-tasting dish, rich in nutrients and vitamins.

How long to cook broccoli

Not every housewife knows how long to cook broccoli; the basic principle of cooking in a saucepan is constant control over the process and time of its preparation.

If a vegetable is cooked for too long, it will not only become mushy, but also acquire an unpleasant odor. The processes for preparing fresh and frozen cabbage of this type vary greatly.

This vegetable is unique, perfectly absorbed by the body, it is an indispensable food product for those people who have problems with the digestive tract.

Broccoli contains calcium, zinc, fiber, magnesium, zinc, manganese, iron, sulfur, potassium, vitamins A, PP, B, C, K, E. But in order for broccoli not to lose its beneficial properties, it must be cooked properly. Typically a vegetable cook for no more than five minutes.

How to cook fresh vegetables

Cooking fresh broccoli is easy and doesn't take long if you follow some rules. Before throwing it into the pan, the cabbage must be thoroughly rinsed under running water.

When buying a fresh vegetable at the market or in a store, you should pay attention to whether it is really fresh, as it seems at first glance.

Broccoli should be a rich green color, yellow, brown spots, signs of lethargy, indicating that the head of cabbage has been lying on the counter for more than one week, or even a month. The main stem of the vegetable should be tough and hold its shape.

How to cook frozen broccoli

Frozen cabbage, bought in a hypermarket or the one you froze yourself in the summer or autumn after harvesting, can be prepared just as easily as fresh.

It is important to consider that a frozen product does not require defrosting before cooking, otherwise it will not only lose its beautiful shape, but also some of its beneficial properties. Cook frozen vegetables as follows:

• Boil one and a half liters of water;
• Add one tablespoon of salt to the water;
• Cook the product for no more than 10-12 minutes;
• Remove the vegetable from the pan using a slotted spoon.

After the cabbage is cooked, pour ice water over it.

How to steam cabbage

Many of us know that steamed food is the healthiest, as it retains all the vitamins. This also applies to broccoli. The head of cabbage for cooking in a double boiler should be divided into inflorescences, then put them in a bowl and cover with a lid.

After waiting 9-10 minutes, you will receive ready-made cabbage, which can be served with a little salt.

How to cook broccoli with cauliflower

The combination of broccoli and cauliflower in one dish will bring undoubted benefits to the body. As a rule, these two varieties of cabbage can be found in a variety of recipes for salads, soups, casseroles and side dishes.

I bring to your attention a couple of recipes for preparing dishes from broccoli and cauliflower. To prepare a delicious pureed vegetable inflorescence soup, follow these steps:

1. To begin, lightly fry the onions, garlic, broccoli and cauliflower florets in a frying pan with vegetable or olive oil. Vegetables should be seasoned with marjoram, thyme, and bay leaf. Fry for no longer than five minutes.
2. Next, add flour and chicken broth, which is brought to a boil.
3. At the end of cooking the soup, add milk or cream to the pan, let it boil again, let it cool and grind with a blender.
4. Then the puree soup is poured into another container, placed on the stove, Dijon mustard and grated cheese are added to it. When the cheese has melted, the dish is ready and can be served.

If your household doesn’t like soups, then you can prepare a wonderful side dish from vegetables in the oven. To do this you need to go through the following steps:

• Cauliflower and broccoli are boiled until half cooked, then placed in a baking dish.
• The dish is poured with a mixture of eggs, cream and grated cheese and placed in the oven for 10-12 minutes.

Vegetable side dishes are a very tasty dish that even children enjoy eating, but very rarely our beloved men.

How to cook broccoli for first feeding

Many mothers try to prepare this vegetable for their child, as it is healthy and considered hypoallergenic. This variety of cabbage is useful for babies because it improves bowel movements, helps strengthen the immune system, strengthens muscles, and removes harmful substances from the body.

Vegetable puree from broccoli can be given to children from the age of six months; to begin with, only half a teaspoon is given for testing; by the age of one year, the baby can already eat about 200 g of this vegetable.

Weaning puree is made from fresh broccoli, but you can also use frozen cabbage for complementary feeding. It is important to remember that children can only eat vegetables prepared by boiling; fried foods can be bad for children’s digestion.

To make puree for a baby, you need to rinse the cabbage thoroughly; if it is fresh, leave it in cold water for a couple of hours, during which time the vegetable will have time to cleanse itself of nitrates, pesticides, other harmful substances and small insects.

Next, the broccoli can be steamed or boiled in lightly salted water for 5-7 minutes. After the vegetable has cooled, you can mash it with a fork or chop it with a blender. Before each feeding, it is worth preparing a new puree, since the product is stored in the refrigerator for no more than a day in a tightly closed jar.

Mashed potatoes prepared in this way should be introduced into the baby’s diet, and when the baby grows up and gets used to the new food, you can add carrots, potatoes, milk, onions and a little more salt to the broccoli.

Blanching

This method of cooking broccoli is often used in restaurants to add it to cold appetizers or salads. The vegetable not only retains all its beneficial properties, but also remains crispy. The method is as follows:

1. The cabbage is washed and the inflorescences are separated from the stem.
2. Next, the pan is filled with cold water, which is brought to a boil.
3. A large container is filled with ice water and ice cubes.
4. The stems of the vegetable are immersed in boiling water for 90 seconds, and the inflorescences in ice water.
5. After the stems are removed from the boiling water with a slotted spoon, and the water is drained from the inflorescences using a colander, they are connected.

The finished vegetable can be seasoned and salted to taste, added to a salad or as an appetizer.

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Cauliflower and broccoli are deservedly used in the diet. These vegetables have very delicate fiber, which is completely absorbed by the body. The benefits of these two are to accelerate metabolic processes in the body, improve the functioning of the heart and blood vessels, cleanse the body of waste and toxins, strengthen the walls of blood vessels, and fight cancer cells. It is recommended to include these vegetables in your diet every day. In our article we offer recipes for broccoli and cauliflower dishes. It will not be difficult to prepare them, and the body will receive a lot of benefits.

1. During prolonged heat treatment, most of the vitamins are lost, so it is advisable to cook the cabbage for no more than two minutes, after which it is immediately immersed in ice water. This way it will be possible to preserve not only vitamins, but also the bright color of vegetables.
2. If you only want to get the benefits of cabbage, do not fry the vegetables over high heat, since heating vegetable oil creates dangerous carcinogens.
3. Cabbage broth is not suitable for use as a vegetable broth for preparing other dishes, since it contains substances harmful to the body.

Recipes with broccoli and cauliflower will allow you to experience all the benefits of these vegetables. He recommends preparing each of them and choosing the best option for yourself.

Salad Recipes

Traditionally, we are used to seeing completely different cabbage in salads. Most often it is the white or red cabbage variety that is used, but not broccoli or cauliflower. Recipes for the following salads prove the opposite:

1. To prepare a salad with mayonnaise-based sauce, you must first boil the inflorescences of each type of cabbage in salted water and cool in cold water. Then finely chop the red onion and pour it into a deep bowl with the prepared cabbage inflorescences. In addition, raisins and sunflower seeds (¼ tbsp.), 200 g of grated cheese and 6 slices of bacon are added to the salad. The dish is seasoned with a sauce of mayonnaise (140 ml), sugar (25 g), apple and red wine vinegar (1 tablespoon each).
2. Salad with garlic oil is prepared from broccoli and cauliflower (0.5 kg each), boiled for a minute, previously disassembled into inflorescences. To prepare the salad dressing, peel the head of garlic and fry it in hot olive oil until browned. Add the dressing to the vegetables, salt and pepper with red paprika.

Cauliflower and broccoli soup: recipes

Not only salads and side dishes can be prepared from these types of cabbage. Cauliflower and broccoli soup will bring no less benefits to the body. We offer recipes for two delicious soups below:

1. Delicate and tasty puree soup must be served with crispy croutons and immediately after cooking. So, first, onions, garlic (4 cloves), 1 kg of broccoli and 0.5 kg of cauliflower, disassembled into inflorescences, are fried directly in a saucepan in vegetable oil (3 tablespoons). Add marjoram, cayenne pepper to taste, a pinch of thyme and bay leaf. Vegetables are fried for 5 minutes, after which flour (25 g) and salt are added. Next, the vegetables are poured with chicken broth (4 cups), brought to a boil and cooked until soft. At the very end, cream (100 ml) and milk (50 ml) are added. Let the soup boil again and turn it off. Now you need to beat it well with a blender, pour it into another pan, put it on the stove and add Dijon mustard (1 tablespoon) and grated Gruyere cheese (150 g). Heat the puree soup well and can serve.
2. The next vegetable soup is much easier to cook. First, you need to fry the onions and carrots in cubes in vegetable oil. Boil water in a small saucepan, add salt and onions with carrots from the frying pan, add broccoli and cauliflower (100 g each), peppercorns and cook for 20 minutes. Once in the bowls, sprinkle the soup with grated cheese.

Spaghetti with two types of cabbage

Don't know what to cook for dinner? The best option is spaghetti, broccoli and cauliflower.

The step-by-step cooking recipe is as follows:

1. Sauté onion and garlic (2 cloves) in olive oil for 2 minutes. Then add chopped tomatoes (¾ cup), parsley, Dijon mustard (2 tablespoons), a tablespoon of balsamic vinegar, pepper and salt to the vegetables. Fry everything together for another 3 minutes.
2. Place spaghetti (250 g) in boiling water and cook for 5 minutes. Add two types of cabbage (200 g each) to the pan. Cook everything together for another 3 minutes.
3. Combine spaghetti with cabbage and tomato mixture, stir, sprinkle with grated Parmesan (100 g).

Broccoli and cauliflower on the side

A delicious side dish for meat can be prepared not only from rice or potatoes, but also from other vegetables. For example, broccoli and cauliflower are great for this.

Recipes for preparing side dishes are as follows:

1. Broccoli (400 g) is lightly fried in a frying pan with vegetable oil, then 125 ml of water is added, after which the cabbage is stewed under the lid for 10 minutes. Similar steps are repeated with cauliflower. Place two types of cabbage in one bowl. In another frying pan, fry the onion, add salt, pepper (1 teaspoon), garlic (4 pieces) and grated ginger (1 tablespoon). Everything is fried together for no more than a minute, after which the cabbage is laid out in the frying pan and heated under the lid for no more than two minutes. The dish is sprinkled with cilantro.
2. An equally tasty side dish can be prepared in the oven. First, broccoli and cauliflower need to be cooked until half cooked, then put in a mold and poured with a mixture of egg, cream (100 ml) and grated cheese (100 g). Place the dish in the oven for 10 minutes.

Cauliflower and Broccoli Casserole Recipe

Juicy and at the same time very healthy vegetable casserole with bechamel sauce, ready in just 20 minutes. This stand-alone dish is a great light dinner option for the whole family.

The recipe for broccoli and cauliflower in the oven is as follows:

1. Preheat the oven to 180°.
2. Boil cabbage (300 g of each type) for two minutes.
3. Cut leeks (2 stalks) into half rings and sauté in butter.
4. Prepare a sauce from butter, flour (50 g each) and milk (600 ml), boiling it to a thick consistency.
5. Add salt, pepper, mustard (2 teaspoons) and 80 g of grated cheese to the hot sauce.
6. Combine the vegetables, place in a refractory dish, pour in the sauce.
7. Mix another 70 g of cheese with breadcrumbs (2 tablespoons) and sprinkle the casserole with them.
8. Send the pan to the oven for 10 minutes to form a crust, setting the "Grill" mode or using convection for this.

Chinese beef with cabbage

This is an original dish that can be served for lunch and dinner. And most importantly, it turns out healthy, since its main ingredients are broccoli and cauliflower.

The recipe for the dish is as follows:

1. First, you need to dilute starch (2 tablespoons) in a glass of cold water. Then add sugar and sesame oil (1 teaspoon each), salt (½ teaspoon), soy sauce (2 tablespoons), a pinch of Chinese five spices and ground black pepper.
2. Cut the beef into small strips. Add soy sauce (30 ml) to the meat and marinate it for 15 minutes.
3. At this time, prepare broccoli (1 head) and cauliflower (400 g), boil the vegetables for two minutes and cool.
4. Fry the beef in vegetable oil (2 tablespoons), browning on each side, then transfer to a plate.
5. Pour a little more oil into the pan, add a teaspoon of grated ginger and the same amount of garlic, and heat for 30 seconds.
6. Then add the cabbage, and after a minute pour in the sauce.
7. As soon as it starts to thicken, transfer the beef to the pan. Keep the dish on the fire for another minute and you can taste it.

Broccoli and cauliflower in batter

Crispy crust, delicate fiber and fiery sauce - this is how you can describe the next dish. The secret of its preparation is in the batter, which turns out special thanks to sparkling water. Before putting the cabbage inflorescences in it, it is better to first boil them for a minute and then dry them on a paper towel.

The batter is prepared as follows:

1. Combine sifted flour (2 cups) with baking powder (1 teaspoon).
2. Add soda (½ teaspoon) to ice-cold sparkling water (2 glasses) and mix well.
3. Pour water into the dry mixture and mix thoroughly until smooth. If the batter is too thick, add a little more water.

To prepare the dish itself, cabbage inflorescences are dipped one at a time in batter and fried in a sufficient amount of vegetable oil. The results are very tasty and crispy broccoli and cauliflower.

The sauce recipe is as follows: boil 75 ml of water in a saucepan with chopped garlic (4 cloves) and ground red pepper (2 teaspoons). Then pour 75 ml of white wine vinegar into the boiling solution, add sugar (3 tablespoons) and sweet paprika. Cook the sauce for 15 minutes until it reaches the consistency of syrup.

How to cook broccoli and cauliflower in a slow cooker

A very quickly delicious side dish for dinner can be prepared in a slow cooker. Even frozen vegetables are suitable for this: broccoli, cauliflower, beans.

The cooking recipes are as follows:

1. Select the multicooker mode “Baking” or “Frying”. Pour some oil into the bowl, heat it and add frozen vegetables (200 g of each type). Fry the cabbage on both sides for 5 minutes. After this, add 20% fat sour cream (70 ml), salt and pepper, close the multicooker lid and fry them for another 10 minutes.
2. Using the same mode, fry 300 g of each type of cabbage in oil and half as much. Add diced carrots and bell peppers. Fry the vegetables for 15 minutes, then switch the multicooker to the “Stew” mode, pour ½ cup of water, add salt and pepper, and cook the dish for another 10 minutes. Garnish with grated cheese and herbs.

Recipe for preparing cabbage for the winter

You can enjoy the taste of your favorite vegetables even in winter if you preserve them in aromatic brine. Not only cucumbers and tomatoes are tasty, but also broccoli and cauliflower. The recipe is to cut into large pieces 2 kg of eggplant and cauliflower, 1 kg of broccoli, carrots (3 pieces) and zucchini. It is advisable to soak the eggplants for 2 hours in salted water.

Place the prepared vegetables in sterile jars, pour boiling water over them and leave covered for 5 minutes. Then drain the water from the cans into a saucepan, add sugar (1 cup), salt (½ cup), vinegar (1 cup), a pinch of black peppercorns and cloves. Pour the marinade over the vegetables and seal the jars with a can opener.

Broccoli is a very healthy vegetable containing vitamins and microelements necessary for the body. It must be included in the diet of both children and adults. This means it will be useful to learn how to deliciously bake broccoli in the oven, as well as recipes and recommendations for its preparation.

Useful properties of vegetables and contraindications

Fiber, proteins, omega-3, omega-6 acids, vitamin C, iodine, phosphorus, calcium, iron, PP, E, K - these are not all the vitamins and nutrients that are present in broccoli. At the same time, this type of cabbage contains no less vitamin C than lemon, and the vegetable is not inferior to carrots in terms of beta-keratin. Regular consumption of broccoli helps maintain normal body health and fight various diseases.

• Choline and methionine contained in broccoli prevent the formation of cholesterol.
• Due to its high fiber content, broccoli helps cleanse the intestines and remove toxins from the body.
• This type of cabbage contains useful substances that are necessary for the eyes and have a beneficial effect on vision.
• People suffering from allergic reactions need to include it in their diet: it not only does not cause allergies, but also reduces its manifestations caused by eating other foods.
• For arthritis and problems related to the thyroid gland, it is also recommended to consume broccoli.

• Cabbage helps strengthen the immune system and fights colds.
• Actively used in the fight against malignant tumors and during chemotherapy. To prevent cancer, everyone should consume this vegetable.
• Those living in areas with high levels of radiation should also include this product in their menu.
• It will also help in the fight against stress, strengthening the nervous system.
• Eating green cabbage regularly will reduce the risk of heart attacks and strokes.
• For patients with anemia, this vegetable is extremely necessary because it is rich in iron.
• It is also indispensable for weight loss. Its presence in diets speeds up metabolism and at the same time supplies the body with vitamins.
• The benefits of broccoli are also evidenced by the fact that the vegetable is one of the first to be given to infants. Pregnant women also need this vegetable: it has a beneficial effect on the development of the unborn child.
• The vitamins contained in the plant are also involved in maintaining beauty: they have a good effect on the skin, hair and nails.

Broccoli is healthy in any form. It is delicious raw, fried, baked in the oven. For dietary dishes, the vegetable is steamed. It all depends on how to prepare it, what ingredients to add.

But for all its benefits, cabbage can also cause harm. If, for example, the product was stored in the refrigerator for a long time and became stale. When using a large amount of oil and intense frying, the vegetable also loses its beneficial properties.

Excessive consumption of the product may cause stomach problems. It is not recommended to eat broccoli for those who have high acidity or pancreas problems.

And you should always remember: The less heat treatment cabbage undergoes, the more benefits it will bring. If, after any operations or illnesses, there are doubts about eating this product, it is better to consult a doctor.

Baking time

When raw, broccoli is quite dense to the touch, but this does not mean that it takes as long to cook as, for example, white cabbage.

The green vegetable cooks very quickly. If you can cook it in literally ten minutes, then you need to bake it fresh for no more than twenty minutes. Long-term cooking of delicate inflorescences will cause them to lose their attractive appearance. The benefits of a baked vegetable are always higher: it retains all the beneficial substances that can be lost, for example, during the frying process.

The product is prepared in the oven as follows:

• fresh broccoli is washed well and divided into inflorescences;
• place on a baking sheet;
• add a little oil and spices to taste;
• After 20 minutes, the tasty and healthy dish is ready.

What does it go with?

The uniqueness of the Queen of Vegetables is that it can be combined with so many products, seasonings, and sauces.

To salads that include broccoli, you can add carrots, bell peppers, tomatoes, cucumbers, herbs, spices - all this will be very tasty. You can combine it with mushrooms: both fried and marinated. As a side dish, the vegetable goes well with chicken, as well as beef and pork. Broccoli can be baked with cauliflower, eggplant, zucchini, and cheese.

Dressings and sauces for it can be prepared with cream, sour cream, yogurt, and light mayonnaise. As for fruits, a salad with this type of cabbage includes an apple and lemon.

Several salads can be cited as an interesting example of food combinations.

• With chicken breast. First, boil the chicken breast and cut it into small pieces. Broccoli can be boiled or baked in the oven and then cut into pieces. Add chopped sweet peppers, corn, pepper and salt. Light mayonnaise or unsweetened yogurt is suitable for salad dressing.
• With champignons. Boil broccoli and potatoes or bake in the oven. Cut into pieces, add pickled champignons, parsley, dill, onion. A sour cream dressing will complement this salad well.
• With apples. An original combination is obtained by combining broccoli, apples and lemon. Cut the broccoli and apple into pieces, squeeze out lemon juice, season with unsweetened yogurt.
• With asparagus. Eggs, cheese and pickled mushrooms are added to boiled and cut into pieces broccoli and asparagus. A dressing in the form of mayonnaise is suitable for this dish.

Cooking methods

Broccoli is an ideal vegetable for a healthy diet. And any gourmet will appreciate its taste, the main thing is to cook it deliciously. Another advantage of this product: all dishes using it are easy and quick to prepare. In this case, it absolutely does not matter which cooking method is chosen: in the oven, microwave, by boiling or frying.

You can cook some very interesting and tasty dishes in the oven.

With cheese

You will need 1 head of cabbage, 100 grams of hard cheese, a glass of milk, 2 eggs, salt, ground black pepper, vegetable oil. The preparation method consists of the following steps:

• Broccoli should be washed well and divided into inflorescences;
• fresh vegetables are immersed in boiling water for two minutes, frozen vegetables for five;
• after cooking, the cabbage is doused with very cold water so that it retains its bright color;
• put in a baking dish, where you can first put foil;
• the cheese needs to be grated on a fine grater;
• Mix the contents of two eggs in a container with a whisk, then add salt and then milk;
• mix all this with cheese and pour the resulting mixture into the prepared form with broccoli;
• bake for 15 minutes in an oven preheated to 200 degrees.

With a crispy crust

For this dish you need to prepare the following ingredients: 1 head of cabbage, a pack of butter, salt, paprika, half a teaspoon of ground pepper, 1 lemon, parsley, 100 grams of grated cheese, 200 grams of crushed crackers, 3 eggs. The cooking process is as follows:

• Preheat the oven to 200 degrees;
• for fine crumbs, you can crush the crackers or place fresh bread crumbs on a baking sheet and cook until golden brown;
• In a container over low heat, you need to melt the butter, put the crumbs and crackers there, add spices and keep it all on the fire for a minute, stirring constantly;
• grate the cheese on a fine grater, chop the parsley;
• Beat eggs into a container with butter and breadcrumbs, add cheese and parsley, lemon juice and lemon zest;
• Boil the broccoli, divide into florets, then dry and place in a baking dish;
• Place the resulting mixture of crackers, butter, cheese on top;
• bake for 15 minutes.

Casserole with mushrooms

For this dish we will prepare the following ingredients: broccoli forks, 500 grams of champignons, 3 eggs, 200 grams of sour cream, 100 grams of cheese, spices, vegetable oil. The baking process is as follows:

• champignons are fried in vegetable or butter;
• cook the broccoli over low heat in lightly salted water;
• grate the cheese;
• eggs are mixed with sour cream;
• Place broccoli and mushrooms in the mold, pour in the resulting mixture of eggs and sour cream;
• sprinkle with grated cheese on top;
• After baking for 20 minutes, the dish can be decorated with fresh herbs.

Cauliflower Casserole

The dish includes: cauliflower and broccoli - one fork each, 3 eggs, 2 tomatoes, onions, red or yellow bell peppers, spinach, 100 grams of cheese, a glass of cream, ground black pepper, other spices as desired. Prepare in this order:

• cabbage inflorescences need to be cooked for 3 minutes, then slightly dried;
• cut the pepper into cubes, and the onion into rings, mix the tomatoes in a blender until pureed, after removing the skin;
• mix tomato puree with beaten eggs and cream;
• Lightly fry onions and peppers, add spinach;
• put cabbage, peppers, onions, spinach in the form;
• pour in the prepared sauce;
• sprinkle grated cheese on top;
• bake for half an hour at 200 degrees.

Omelette in the oven

A very tasty and healthy dish can be prepared for children for breakfast or used as dinner during a diet. The main advantage is maximum benefit with a minimum of calories. And you can prepare it in a matter of minutes. For 3 servings you need to take 6 inflorescences, 3 eggs, 3 tablespoons of sour cream or half a glass of milk, a couple of tablespoons of flour, salt to taste.

The cooking method is as follows:

• broccoli can be boiled for five minutes; if you don’t have enough time, you can immediately put it in the oven raw;
• Beat eggs and sour cream with a mixer, add a pinch of salt;
• after adding flour, mix thoroughly again to break up all the lumps;
• you can bake the omelette on a baking sheet, but it will be more interesting if you place it in molds (those used for muffins are suitable);
• the mold is greased with oil, broccoli florets are placed on the bottom, then filled with a mixture of eggs and sour cream;
• After 15 minutes, the tender and aromatic omelette is ready.

With Chiken

Another recipe that can be prepared even for the holiday table. For it, in addition to cabbage, you will need chicken breasts, tomatoes, champignons, cheese, sour cream, cream or mayonnaise, your favorite spices, and herbs. The cooking process, like all the other recipes described above, is extremely simple:

• chicken breasts are boiled and then cut into small pieces;
• cabbage inflorescences can be kept on fire in salted water for 2–3 minutes;
• the champignons are pre-fried in a frying pan with a small addition of vegetable oil;
• the cheese needs to be grated on a coarse grater;
• Finely chop the greens, cut the tomatoes into rings;
• cabbage and chicken breasts are placed in a mold, then tomatoes are placed on top;
• apply mayonnaise or sour cream in moderate quantities, sprinkle with cheese;
• After 20 minutes, the dish is removed from the oven and sprinkled with herbs.

These dishes will add variety to your daily diet and bring many benefits to the body.

To learn how to bake broccoli in the oven, watch the video below.

It’s immediately worth noting that for baking broccoli and cauliflower in the oven, you can take any amount of food. If someone likes more cheese “cap” - take more cheese, more broccoli or cauliflower - take accordingly more of this or that cabbage. Spices you can use are curry, turmeric, paprika, asafoetida, ground black pepper...

Separate the cauliflower and broccoli into florets. Rinse. Boil each type of cabbage separately from each other (since broccoli, for example, cooks faster) in salted water until half cooked.

Melt butter in a frying pan and add spices. Place sour cream in hot oil with spices.

Stir, add finely grated cheese and salt, depending on the salinity of the cheese.

Place the cauliflower florets in a fireproof baking dish. Top with cheese and sour cream mixture.

Place the pan in a hot oven and bake at 180-190 degrees for 15-20 minutes.

Oven-baked cauliflower and broccoli are best served hot, but they are equally delicious cold or warm.

Let's start with dietary properties. They are truly unique. Firstly, the calorie content of 100 g of steamed cauliflower is only 25 kcal. In this sense, she is truly a champion among vegetables. And secondly, cabbage contains rare tartronic acid, which does not allow fat deposits to form in the body. Well, the number of beneficial properties that fit into these 25 kcal is simply amazing. These include glucosinolates, which prevent cancer formation; and biotin, which prevents the development of skin diseases and strengthens the nervous system; and folic acid, especially necessary for pregnant women - it reduces the risk of congenital pathologies. In addition to all of the above, cauliflower contains vitamins C, A, group B, all kinds of organic and polyunsaturated acids, starch, mineral salts of calcium, phosphorus, magnesium, sulfur, sodium, copper, manganese, iron, zinc, cobalt and molybdenum. That's how many "smart" benefits there are in cauliflower! It’s no coincidence that Mark Twain dubbed her “a college-educated cabbage.”

The same title goes to cauliflower's cousin, broccoli, which American chefs call cabbage with higher education. In some ways, broccoli is even superior to cauliflower, although it is considered a subspecies of it. It contains more B vitamins that a person needs to maintain the cardiovascular system. And there is twice as much ascorbic acid in broccoli. In terms of its content, cabbage surpasses even oranges! In addition, broccoli is one of the main plant sources of vitamin K, which is responsible for blood clotting in our body. Well, another advantage of broccoli is its resistance to temperature fluctuations, which allows it to be grown in almost any soil.

By the way, it is precisely this property of broccoli that is associated with the old legend about how cabbage helped a small town survive during the Roman Empire. One day, Roman troops besieged the city. Its inhabitants courageously defended themselves and did not give up, even when all their food supplies were exhausted. How did they manage to withstand the blockade? The fact is that an amazing vegetable grew in the city, which saved them from starvation. In honor of the magic cabbage, the city was named Broccoli, which means “fist” in Latin. Whether this was true or not, we don’t know. One thing is certain: delicious and nutritious broccoli and cauliflower dishes are good for your health.

For 3 persons: broccoli - 0.5 heads, cauliflower - 0.5 heads, shallots - 40 g, red onions - 1 pc., red bell pepper - 0.5 pcs., yellow bell pepper - 0.5 pcs., red apples - 0.5 pcs., green beans - 50 g, corn - 50 g, green onions - 20 g, parsley - 20 g, basil - 20 g, lemons - 1 pc., olive oil - 2 tbsp. l., salt

Wash the cauliflower and broccoli, cook in salted water for 5 minutes, drain in a colander, and divide into florets. Boil green beans in salted water for 7-10 minutes, drain in a colander and cool. Peel the shallots and cut the red onions into very thin rings. Cut red and yellow bell peppers into strips. Core the apple and cut into thin slices. Separate the basil and parsley leaves from the stems (discard the stems). Cut green onions into large pieces. Mix all ingredients in a deep bowl, add corn. Season the salad with the juice of half a lemon and olive oil. Add salt. Stir gently again before serving.

Calorie content per serving 120 kcal

Cooking time 15 minutes

4 points

For 4 persons: cauliflower - 1 head, chicken fillet - 300 g, hard cheese - 200 g, garlic - 2 cloves, eggs - 3 pcs., 10% cream - 1 glass, spinach - 30 g, vegetable oil - 2 tbsp. l., ground black pepper, salt

Divide the cauliflower into florets, cook in salted water for 5 minutes, drain in a colander, and cool. In a deep bowl, beat eggs with salt and pepper. Add cream, grated cheese, finely chopped garlic. Mix everything well. Cut the chicken fillet into strips, add salt and pepper and fry in a frying pan in 1 tbsp. l. vegetable oil until golden brown. Grease the baking dish with the remaining vegetable oil. Place fried chicken fillet on the bottom and cauliflower on top of the fillet. Fill everything with egg-cream filling. Sprinkle with finely chopped spinach. Place in the oven preheated to 180°C for 35-40 minutes. When serving, you can decorate with herbs.

Calorie content per serving 265 kcal

Cooking time from 1 hour

Difficulty level on a 10-point scale 7 points

For 3 persons: broccoli - 1 head, butter - 5 tbsp. l., milk - 240 ml, flour - 60 g, 30% cream - 230 ml, hard cheese - 100 g, vegetable oil - 1 tbsp. l., ground nutmeg, ground black pepper, salt

Wash the broccoli, separate it into florets, and cook for 7 minutes in salted water. Grate the cheese on a coarse grater. Melt the butter in a deep frying pan, fry the flour in it, pour in the milk and add half the grated cheese. Bring to a boil over low heat, stirring occasionally, and add cream. Add a pinch of ground nutmeg, salt and pepper, mix well. Grease a baking dish with vegetable oil. Place the broccoli in it, pour in the creamy sauce and place in the oven preheated to 180°C for 10-15 minutes. When serving, sprinkle with remaining grated cheese.

Calorie content per serving 185 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 4 points

For 4 persons: cauliflower - 1 head, vegetable oil - 2 tbsp. l., eggs - 2 pcs., onions - 1 pc., flour - 4 tbsp. l., parsley - 20 g, cumin, ground black pepper, salt

Finely chop the onion and parsley. Cut the cauliflower into florets and cook in salted water for 7 minutes. Drain in a colander, cool and chop finely. In a deep bowl, mix cauliflower, onion, parsley and cumin. Beat in the eggs, add flour, salt and pepper, stir until smooth. Heat vegetable oil in a frying pan. Place the cabbage mixture in the pan with a tablespoon and fry on both sides. You can serve pancakes with sour cream and green onions.

Calorie content per serving 215 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 5 points

For 3 persons: broccoli - 1 head, chicken thighs - 3 pcs., bell pepper - 1 pc., green beans - 200 g, carrots - 1 pc., onion - 1 pc., cherry tomatoes - 5 pcs., olive oil - 2 tbsp. . l., thyme, paprika, ginger, ground black pepper, salt

Grease a baking dish with olive oil. Peel the onion, cut into thin rings, and place on the bottom of the pan. Wash the broccoli, divide into florets, place on the onion. Cut the carrots into small cubes and sprinkle them over the broccoli. Wash the green beans and place on the carrots. Salt and pepper. Salt the chicken thighs and rub with paprika and ginger. Place the thighs on top of the vegetables and add 150 ml of water. Cut the bell pepper into strips, tomatoes into quarters. Place them on the chicken. Sprinkle lightly with thyme. Cover the pan with foil and place in the oven preheated to 180°C. Bake for 45-50 minutes. Serve the stew hot.

Calorie content per serving 260 kcal

Cooking time 60 minutes

Difficulty level on a 10-point scale 5 points

For 2 persons: broccoli - 4 inflorescences, eggs - 4 pcs., milk - 1 glass, bell pepper - 0.5 pcs., hard cheese - 80 g, butter - 50 g, ground black pepper, salt

Boil broccoli in salted water for 5 minutes. Cool, cut. Beat eggs with salt and pepper, add milk and mix well with a whisk. Cut the bell pepper into strips. Grate the cheese on a coarse grater. Melt the butter in a frying pan and lightly fry the bell pepper in it. Pour the milk-egg mixture into the pan and quickly place the broccoli on top. Fry over low heat. When the omelette has set slightly, sprinkle it with grated cheese. Cover the pan with a lid and fry for another 3-4 minutes. When serving, the omelet can be decorated with a slice of lemon and a sprig of parsley.

Calorie content per serving 188 kcal

Cooking time 20 minutes

Difficulty level on a 10-point scale 4 points

For 2 persons: cauliflower - 0.5 heads, potatoes - 1 pc., butter - 15 g, sour cream - 3 tbsp. l., bay leaf - 1 pc., cilantro - 1 sprig, onion - 1 pc., garlic - 2 cloves, French mustard - 1 tbsp. l., hard cheese - 100 g, white bread - 200 g, salt

Cut the cauliflower into florets and cook in salted water for 5 minutes. Remove from broth. Cool the cabbage and the broth in which it was cooked separately. Cut the bread into small cubes and dry in a dry frying pan. Finely chop the onion and garlic. Heat the butter in a saucepan and fry the onion and garlic in it. Add bay leaf, finely chopped potatoes, and a glass of cabbage broth. Mix well and add cauliflower. Simmer until cabbage and potatoes are soft. Add coarsely grated cheese and finely chopped cilantro. Mix everything well again and remove from heat. Remove the bay leaf from the resulting mixture, pour into a blender and blend until smooth. If the mixture is too thick, add a little more cabbage broth. Pour back into the pan. Add mustard and sour cream. Mix well, add salt and heat without bringing to a boil. Serve with croutons.

Calorie content per serving 168 kcal

Cooking time 40 minutes

Difficulty level on a 10-point scale 6 points

For 3 persons: broccoli - 1 head, olive oil - 3 tbsp. l., vegetable oil - 1 cup, eggs - 2 pcs., flour - 150 g, sugar - 1 tsp, ground black pepper, salt

Wash the broccoli, separate it into florets, and boil in salted water for 5 minutes. Drain in a colander and let cool. Prepare the batter: beat eggs with salt, pepper and sugar, add olive oil, flour and 50 ml of boiled water, mix everything well. Heat vegetable oil in a deep frying pan. Dip each cabbage inflorescence in batter, fry in oil until golden brown and place on a paper towel to absorb excess fat. You can serve broccoli in batter with mayonnaise.

Calorie content per serving 164 kcal

Cooking time 20 minutes

Difficulty level on a 10-point scale 4 points

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