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Broccoli: Main Image

Preparation, Uses, & Tips

Broccoli can be eaten raw or cooked. Place it in a colander and rinse it thoroughly before preparing. Unless the stalks are especially tender, cut off the thick base of the stalks and peel them. Cut the head into florets. Raw broccoli can be used for crudités served with dips, or can be added to salads. When adding broccoli to cold grain salads, blanch it first by boiling for just two minutes. Then drain and rinse immediately with cold water. This brightens the color of the broccoli and develops the flavor.

To cook broccoli, first cut into bite-sized pieces.

To boil

Boil broccoli in lightly salted water until just tender crisp, about four minutes.

To steam

Steam pieces about five minutes and whole stalks of broccoli for about ten minutes, until tender-crisp.

To sauté

Sauté in olive oil with garlic and herbs until tender-crisp, about ten minutes. Sautéed broccoli can be tossed with cooked pasta and sprinkled with Parmesan cheese.

To microwave

Cook on High for five minutes; then let stand for three minutes before serving.

Flavors that go well with broccoli are basil, caraway seed, curry powder, dill, fresh lemon juice, herb-infused vinegar, marjoram, oregano, tarragon, and thyme.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

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