Broccoli Stir-fry

Broccoli Stir-fry

Broccoli

Broccoli

Broccoli belongs to cabbage family and is believed to have originated in Italy some 2000 years ago. It looks very much like cauliflower which is of a different cultivar belonging to the same species. Broccoli is well known for its Vitamin C and dietary fibre content. It modulates immune system because of its anti-bacterial, anti-fungal and anti-cancer properties. Human body synthesizes glucoraphanin found in broccoli into compounds that can prevent cancer. Broccoli is mentioned in one of the American Cancer Society’s web pages. However the anti-cancer compound known as sulforaphane found in broccoli loses its effectiveness when the vegetable is cooked.

Broccoli is also found to be helpful in problems concerning arthritis, heart, eyes and skin. It also has anti-aging properties along with its content of nutrition such as potassium, calcium, protein and vitamin C

Broccoli is often boiled or steamed, but it is best consumed raw. Better still is consuming raw broccoli sprouts.  According to John Hopkins University broccoli sprouts contain 20 to 50 times more chemo-protective compounds than what is found in the mature heads and therefore they offer a dietary solution to chemically reducing cancer risk.

Broccoli is very low in calories with just 34 cal per 100 g. It is rich in dietary fiber, minerals, vitamins, and anti-oxidants.

Fresh Broccoli has many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin. These nutrients protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

Every 100g of broccoli contains 89.2 mg of vitamin-C and  623 IU or 21 % of recommended daily levels of vitamin-A.

Together with other pro-vitamins like beta-carotene, alpha-carotene, and zeaxanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for vision and helps prevent from muscular degeneration of retina in the elderly population.

It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.

Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.

This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.

                                   Recipe summary
                                             For
                                   Broccoli stir fry

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

 1. Wash and soak 300 grams broccoli in salt water for 15 minutes. Drain and wash.  Cut broccoli into small florets.

Broccoli

2.     Remove any hard stem from 200 grams Shitake mushroom and slice thinly.



3. Heat 2 tablespoon of olive oil in a large saucepan or a wok. Add ½ teaspoon cumin seed fry till it gives aroma

Ingredients

4. Add 1 onion sliced lengthwise and fry in medium heat for about 10 minutes or till the onions become translucent. Adding a pinch of salt hastens the release of water from the onion and reduces cooking time.

Ingredients

5. Add 1 green chilly sliced length wise into thin strips.

6. Add 1 tomato chopped into small pieces and fry for about 3 minutes.

Broccoli stir fry

7. Add 10 grams ginger chopped fine, 3 cloves garlic chopped fine, 50 grams red capsicum sliced length wise into thin strips, and 25 grams green capsicum sliced length wise into thin strips and  fry for one minute.

8. Add mushroom, 3 tablespoons of water, 1/8 teaspoon ofpepper and 1 teaspoon salt and continue to cook for another 4 minutes. 

9. Add broccoli pieces and fry for another 2 minutes.

10. Take off the heat and stir-fried broccoli is ready.

Stir-fried broccoli can be served as a main dish or consumed with rice or bread.

Broccoli Stir-fry is ready.

                                  

                    Recipe follows in detail with pictures.

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients for broccoli stir fry

Ingredients

Main

300 grams broccoli

200 grams Shitake mushroom
Others

1 tomato chopped into small pieces

50 grams red capsicum sliced length wise into thin strips

25 grams green capsicum sliced length wise into thin strips
1 green chilly sliced length wise into thin strips

3 cloves garlic chopped fine

1 onion sliced lengthwise

10 grams ginger chopped fine

½ teaspoon of cumin seed

2 tablespoon of olive oil

Ingredients for broccoli stir fry

3 tablespoons of water

1 teaspoon salt
1/8 teaspoon of pepper

Preparation:

1.     Wash and soak broccoli in salt water for 15 minutes. Drain and wash.  Cut broccoli into small florets.

2.     Remove any hard stem from the mushroom and slice thinly.

Method

    Heat vegetable oil in a large saucepan or a wok. Add cumin seed fry till it gives aroma

2.     Add onion slices and fry in medium heat for about 10 minutes or till the onions become translucent. Adding a pinch of salt hastens the release of water from the onion and reduces cooking time.

3.     Add tomato and fry for about 3 minutes.

4.     Add ginger, garlic, red and green capsicum and fry for one minute.

5.     Add mushroom, water, pepper and salt and continue to cook for another 4 minutes.  Add broccoli pieces and fry for another 2 minutes.

7.     Take off the heat and stir-fried broccoli is ready.

Stir-fried broccoli can be served as a main dish or consumed with rice or bread.

Broccoli Stir-fry is being cooked

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Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
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