Broccoli, like many other types of cabbage, is an incredibly healthy vegetable. He is especially appreciated by those who regularly struggle with overweight. Asparagus cabbage, as it is sometimes called, is often used to prevent and treat many diseases. But in order to get only benefit from eating such a vegetable, you need to learn how to cook it correctly.
One of the most popular options is broccoli, baked in the oven with cheese. How to cook such a dish and what is the use of this unusual plant, we will consider below.
Healthy vegetable
Broccoli is one of the most useful products for human health. 100 g of boiled inflorescences contain more calcium than in the same volume of milk, 180 mg versus 120 mg, respectively. A cup of broccoli contains almost the full daily intake of vitamin C, as well as 10% of the daily iron intake.
The systematic use of broccoli has the following advantages:
- the risk of heart attack or stroke is reduced;
- stool problems completely disappear;
- blood glucose levels normalize;
- the nervous system is restored and significantly strengthened.
Nevertheless, broccoli has contraindications. Such cabbage is forbidden to use when:
- an ulcer;
- pancreatic diseases;
- gastritis;
- individual intolerance;
- a diet that excludes the consumption of coarse fiber.
To get the maximum benefit from the use of this vegetable, you need to learn how to cook it correctly. First of all, you need to remember that you can not eat broth from cabbage. It contains a large number of harmful purine bases. Also, do not fry broccoli in large quantities of oil and over high heat. This processing method leads to the release of a large number of carcinogens. It will be optimal to bake the vegetable, as well as eating it raw. Consider some of the most wholesome and delicious dishes of their asparagus cabbage.
Baked broccoli with cheese and egg
This dish is just perfect for adherents of a healthy lifestyle. To prepare it, you will need:
- asparagus cabbage - 0.5 kg;
- hard cheese of low fat content - 100 g;
- milk - 0.2 l;
- chicken eggs - 3 pcs.;
- vegetable oil - 2 tbsp. l .;
- salt, pepper - to taste.
Cooking is incredibly simple:
- Rinse cabbage and take apart for inflorescences.
- Pour water into a pot and put on fire.
- Dip broccoli in boiling water and blanch for 2-3 minutes. Discard in a colander and pour over ice water to preserve color.
- Heat the oil in a pan and quickly fry the inflorescences (5-7 minutes). Those who want to minimize the calorie content of the dish can skip this step.
- Put fried inflorescences in a baking dish with thick walls. Turn on the oven.
- Beat eggs with pepper and salt in a separate plate, pour in milk and beat again.
- Pour grated cheese into the mixture, mix well.
- Pour broccoli with a cheese-egg mixture and bake for 15 minutes at a temperature of 200 ° C.
Add chicken
If you want to get a more satisfying dish that can please the whole family, bake broccoli with chicken.
To do this, prepare the following ingredients:
- chicken fillet - 0.5 kg;
- broccoli - 0.5 kg;
- grated cheese - 150 g;
- rice - 2/3 cup;
- cream 15% fat - 200 ml;
- pepper, salt, other spices - 1 pinch each.
Technology: step by step
To cook broccoli, baked in the oven with cheese, you need to do this:
- Boil rice until cooked in 2 cups of water, rinse.
- Boil chicken fillet in salted water, cool and cut into large cubes.
- Rinse the broccoli thoroughly and divide into small inflorescences. Boil asparagus for 3 minutes in plenty of water. Drain the vegetable broth, and pour broccoli in ice water.
- In a deep bowl, combine meat, rice, broccoli, cream and half the grated cheese. Pepper and salt the mass.
- Grease a thick-walled refractory mold with oil, put the resulting mixture and smooth.
- Bake for 20 minutes at 180 ° C.
- Remove the form from the oven, sprinkle the contents with the remaining grated cheese and send to bake for another 5–7 minutes.
Vegetable pizza
Baked broccoli with cheese and cauliflower will be a very original and healthy filling for pizza. This hearty, but not too high-calorie dish will surely appeal to your household. A feature of this dish is that for its preparation you do not need flour at all. In this case, chicken chops will be the pizza cake.
You will need:
- chicken meat (fillet) - 300 g;
- broccoli, cauliflower - 100 g each;
- canned corn - 100 g;
- white onion salad –1/2 pcs .;
- soy sauce - 40 ml;
- low-fat cheese, hard - 100 g;
- spices, salt - 1 pinch each.
How to cook
The cooking process does not take much time:
- Cut the cooled fillet into thin plates, slightly beat off with the blunt side of the knife.
- Put the meat in a deep bowl, add spices and pour soy sauce. Marinate for 30 minutes.
- Meanwhile, blanch in boiling water broccoli and cauliflower, divided into small inflorescences. Drain the broth, pour over cabbage with ice water.
- Put the meat plates in the form of a circle on a baking sheet covered with parchment and greased with oil.
- Put the filling on top: broccoli, cauliflower, thin half rings of onion, corn.
- Sprinkle with grated cheese, if desired, you can first make a thin net of low-calorie mayonnaise.
- Bake in the oven at 180 ° C for about half an hour.
- Cool, chop and serve.
Green casserole
Baked broccoli with cheese can be much tastier and more aromatic if you diversify it with fresh herbs. You need to prepare the following ingredients:
- asparagus cabbage - 300 g;
- mascarpone cheese - 180 g;
- egg - 1 pc.;
- greens (dill, parsley) - 1/2 bunch;
- green onions - 100 g;
- low-fat cheese, hard - 50 g;
- salt - 1 pinch;
- spices - optional.
Further everything is very simple:
- Disassemble the cabbage into separate inflorescences and blanch in salted boiling water for 5-7 minutes.
- Beat the mascarpone and egg until smooth.
- Chop green onions and herbs (optional) and mix with egg and cheese mass.
- Grease a thick-walled form with butter or vegetable oil. Put broccoli.
- Spread the mixture of mascarpone, eggs and herbs evenly on top.
- Grind hard cheese and sprinkle the dish on top.
- Bake 25-30 minutes until golden brown.
"Night Dozhor"
Broccoli cabbage, baked in the oven with cheese, will be a real salvation for those who can not resist the temptation to eat tight at night looking. An appetizer with such a funny name will help to do this without harming the figure. In addition, this tasty and healthy dish is very convenient to take with you on the road or use as a snack.
To prepare the "Night Dora" you will need:
- fresh broccoli - 300 g;
- garlic - 2 small cloves;
- carrots - 1 pc. (average);
- chicken eggs - 2 pcs.;
- hard cheese of low fat content - 200 g;
- flour (can be replaced with bran) - 3 tbsp. l .;
- ground paprika - 1 tsp;
- salt, spices - to taste.
Cooking process
In order for broccoli baked with cheese to bring maximum benefits, it must be properly prepared. You need to act like this:
- Peel and rub the garlic and carrots very finely.
- Disassemble broccoli into inflorescences, boil for 5-7 minutes, cool and chop finely.
- Coarsely grate the cheese.
- Beat eggs well with a whisk, combine with carrots, broccoli and cheese. Add paprika, salt, spices.
- Pour flour (bran) gradually, literally one spoonful. Stir constantly. It is necessary to ensure that the resulting mass holds its shape and does not spread.
- Take 1-2 tablespoons of the mass, form small balls and spread them on a baking sheet covered with parchment and greased with oil.
- Bake in the oven for 15-20 minutes at a temperature of 200 ° C. Cool, serve with any sauce.
Asparagus cabbage dishes can be not only healthy, but also incredibly tasty. Using any of the recipes above, you can see for yourself. Enjoy your meal!