Broccoli

From University of Illinois Extension:

Nutritional Value & Health Benefits

A member of the cabbage family and a close relative of cauliflower, broccoli packs more nutrients than any other vegetable. Broccoli contains large amounts of vitamin C and beta carotene which are important antioxidants. In the United States, broccoli has become the most favored cruciferous vegetable (cauliflower, Brussels Sprouts, and all forms of cabbage). Researchers have concluded that broccoli and other cruciferous vegetables should be included in the diet several times a week. Consuming foods high in antioxidants can reduce the risk of some forms of cancer and heart disease. One half cup cooked broccoli contains the following nutrients as well as many other trace nutrients and phytochemicals.

Nutrition Facts (1/2 cup cooked fresh broccoli)

Calories 23
Dietary fiber 2.4 grams
Protein 2.3 grams
Carbohydrates 4.3 mg
Beta carotene
Vitamin C 49 mg
Folic Acid 53.3 nanograms
Calcium 89 mg
Iron 0.9 mg

Selection & Storage

Store the broccoli, unwashed, in loose or perforated plastic bags in the vegetable crisper of the refrigerator. Broccoli left unrefrigerated quickly becomes fibrous and woody. Wet broccoli quickly becomes limp and moldy in the refrigerator—so wash it just before using. Store fresh broccoli in the refrigerator for 3-5 days. Old broccoli may look fine, but it develops strong undesirable flavors. It tastes best and is highest in nutritional value when storage time is brief.

Preparation & Serving

Wash broccoli under cool running water. Never allow it to sit in water as it will lose water soluble nutrients. Fresh broccoli is delicious raw or cooked. Trim and peel the stalk, it is high in fiber. Cut the florets into uniform pieces for even cooking. Overcooked broccoli develops a strong sulfur odor. Steam broccoli for 3-4 minutes or simmer in about one inch of boiling water for the same amount of time or less. Cooked broccoli should be bright green and tender-crisp. Overcooked broccoli turns dark green and suffers nutrient loss, especially vitamin C.

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