Delicate, tasty and healthy baked broccoli - recipes for the oven

Broccoli cabbage culture is a subspecies of cauliflower, also an annual plant. Broccoli is eaten in the same ways, but it is much more nutritious and tasty than ordinary cauliflower.

This is an annual plant, which in its composition has a huge amount of useful components. It can be both green and purple. Differs in its unusual shape, structure and quantity of useful substances. This article describes in detail what dishes you can cook with broccoli in the oven.

The benefits and harm of vegetables in raw and cooked form

The benefits of raw broccoli are obvious.. Per 100 grams of product accounts for:

• 2.82 grams. proteins;
• 0,37 gr. fat;
• 7 gr. carbohydrates;
• calorie is 34 kcal.

Many housewives use it for cooking various dishes, but not everyone knows the usefulness of broccoli. To have a slim figure and good health, you need to use it as often as possible. Cabbage has trace elements, minerals, vitamins. 250 gr. product accounts for:

1. A - 965 mcg.
2. B9 - 157.5 mcg.
3. K - 254 mcg.
4. C - 223 mg.
5. Potassium - 790 mg.
6. Calcium - 117.5 mg.
7. Magnesium - 52.5 mg.
8. Phosphorus - 165 mg.
9. Iron - 1,825 mg.

Broccoli dishes look great and taste good.

Also this product is famous for its healing capabilities.

• First, it strengthens and restores the nervous system.
• Second, it normalizes blood sugar levels.
• Third, it reduces the risk of heart attacks and strokes.
• It even contains components that reduce the risk of oncology diseases.

It should be added that the composition contains coarse fiber, it helps to normalize the activity of the entire gastrointestinal tract.

However, broccoli has a small number of contraindications:

1. Individual intolerance to the product by the body.
2. Increased acidity of the stomach, gastritis or ulcer.
3. Cabbage is not shown to those who for health reasons are forbidden to use products that contain coarse fiber.

Broccoli cooked in the oven can lose their properties if the dish is cooked incorrectly. For to preserve all the substances, it is necessary to cook broccoli in the oven for no more than 10 minutes. For a greater variety of dishes, you can bake longer, but it will be a little less useful components.

We offer to watch a video about the benefits of broccoli and cautions when using it:

How to cook with different ingredients?

Baked with potatoes

With cheese and eggs

Ingredients:

• Broccoli - 500 g
• Potatoes - 6 pieces (large).
• Hard cheese - 140 gr.
• Eggs - 2 pcs.
• Butter - 2 tbsp. l
• Salt, pepper - to taste.

How to bake:

1. We take the potatoes, clean, wash, dry, wrap in foil and bake in a preheated oven 200 degrees until ready.
2. Broccoli wash, cut into small pieces. Hard petioles trim and discard. Boil the cabbage for 2-3 minutes (about how much broccoli you need to make to make it tasty and healthy, read here).
3. Get the potatoes, let them cool. Cut the whole potato in half lengthwise, remove the pulp with a spoon. Beat it up to the state of mashed potatoes.
4. Take the eggs, separate the yolks from the proteins.
5. Grate the cheese on a coarse grater.
6. Mix mashed potatoes with yolks, half grated cheese, butter, seasonings.
7. Fill the mixture with half the potatoes. Spread the cabbage over and over a teaspoon of grated cheese.
8. Bake in the oven at 200 degrees until cheese melts.

We offer you to watch a video on how to make a broccoli, potato and cheese casserole:

With cream and parmesan

Components:

• Broccoli - 500 gr.
• Potatoes - 0.5 kg.
• Eggs - 3 pcs.
• Parmesan - 100 g
• Cream - 150 ml.
• Butter - 35 gr.
• Salt, pepper - to taste.

Sequencing:

1. Peel potatoes, cut into small cubes and boil until half cooked.
2. Mix eggs with cream and add spices.
3. Grate the baking tray with butter, put on it potatoes and washed and chopped medium-sized broccoli.
4. Pour the prepared mixture, and cover with completely grated cheese.
5. Cook in a preheated oven 190 degrees, 30-40 minutes.

With tomatoes

Appetizing

Ingredients:

• Broccoli - 500 g
• Tomato - 2 large.
• Hard cheese - 150 g
• Eggs - 2 large.
• Milk - 200 ml.
• Pepper, salt - to taste.

Act like that:

1. Cabbage cut into small pieces, boil for 2-3 minutes.
2. Stir the eggs, add the grated cheese and milk, salt.
3. Cabbage put in a glass baking dish.
4. Cut the tomatoes into rings and lay out the second layer.
5. All this is filled with a mixture.
6. Cook in a preheated oven 200 degrees, 20-30 minutes.

We offer you to watch a video on how to make broccoli casserole with tomatoes:

With Cherry and Cheese

Components:

• Cabbage - 350 g
• Cherry Tomato - 100 g
• Sheep cheese - 50 g
• Olive oil - 1 tbsp.
• Salt, pepper to taste.

Cook like that:

1. Rinse and chop the cabbage and tomatoes into medium sized pieces.
2. Boil broccoli for 3 minutes.
3. Cauldron grease with olive oil, put the first layer of cabbage, then tomatoes, add salt, pepper.
4. Put the chopped cheese over the top.
5. Put in a preheated oven to 190 degrees for 15-20 minutes.
6. For taste, sprinkle with herbs.

Cheese Cooking

Classic Casserole

Ingredients:

• Broccoli 500 gr.
• Hard cheese - 130 g
• Milk - 200 ml.
• Egg - 2 pcs.
• Vegetable oil - 1-2 st.l.
• Salt, pepper - to taste.

Recipe:

1. we wash cabbage, we divide into inflorescences, we spread in the baking sheet greased with oil;
2. chop cheese, beat eggs, mix;
3. pour in milk, salt and pepper;
4. fill with broccoli mixture;
5. cook in the oven at 190 degrees, 10-15 minutes.

We offer you to watch a video on how to cook a broccoli and cheese casserole:

With sour cream

Components:

• Broccoli - 1 kg.
• Sour cream 15% - 400 gr.
• Egg - 1 pc.
• Hard cheese - 100 gr.
• Salt, pepper - to taste.

Procedure:

1. Pour broccoli with boiling water, cut and evenly put in a glass baking dish.
2. Grate the cheese, mix with the egg and add sour cream.
3. Pour the cabbage mixture.
4. Place in a heated oven 200 degrees, bake for 20 minutes.

With herbs and eggs

Easy way

Ingredients:

• Broccoli - 3 pcs.
• Eggs - 7 pcs.
• Carrots - 2 pcs.
• Onions - 2-3 pcs.
• Olive oil - 2 tbsp.
• Oregano - 1/3 tsp
• Dried basil - 1/3 tsp.
• Salt, pepper - to taste.

Sequencing:

1. Rinse cabbage, cut into middle pieces. Peel the onions, chop finely.
2. Peel and grate the carrots.
3. Cook cabbage for about 3-5 minutes, it should preserve the crunchy texture.
4. While cooking, heat the olive oil in a frying pan and fry carrots and onions in it.
5. Put fried onions and carrots in a deep pan, then put cabbage, salt and pepper and add herbs.
6. Beat the eggs and pour the broccoli.
7. Cooking in a preheated oven 200 degrees, 15-20 minutes.

Original version

Ingredients:

• Broccoli - 6 pcs.
• Eggs - 6 pcs.
• Breadcrumbs - 100 gr.
• Dill - half a bunch.
• Parsley - half a bunch.
• Vegetable oil - 2 tbsp.
• Salt, pepper - to taste.

Cook like that:

1. Wash the cabbage and cut into small pieces.
2. Wash the dill and parsley, finely chop, beat the eggs and mix with greens, add seasoning.
3. Grease baking sheet.
4. Cabbage is first soaked in beaten eggs, then in breadcrumbs.
5. Duplicate and spread on a baking sheet all 6 pieces.
6. Preheat oven to 200 degrees. Bake for 15-20 minutes.

With garlic

With soy sauce

Ingredients:

• Broccoli - 350 gr.
• Garlic - 4 cloves.
• Red pepper - to taste.
• Vegetable oil - 3 tbsp.
• Soy sauce - 2-3 tsp.
• Green onions - for powder dishes.

Act like that:

1. Wash the cabbage, chop the garlic.
2. Mix cabbage inflorescences with vegetable oil, garlic and pepper. Spread evenly in baking utensils.
3. Bake in a hot oven 180 degrees, 15 minutes.
4. Before serving, sprinkle with chopped green onions and pour over soy sauce.

Sesame

Ingredients:

• Broccoli - 400 gr.
• Sesame seeds - 3 tbsp.
• Lime juice - 2 tbsp.
• Olive oil - 2 tsp.
• Soy sauce - 3 tbsp.
• Hard cheese - 200 gr.
• Garlic - 5 cloves.

Sequencing:

1. Wash cabbage, cut into small pieces.
2. Sesame fry in a pan without oil, about three minutes to a brownish hue, shift to a clean container.
3. Chop the garlic into thin slices, fry in olive oil until crisp.
4. We rub cheese.
5. Spread cabbage in a cauldron, pour over soy sauce, 1 tsp olive oil, lime juice, lay out garlic, lay out a layer of cheese and sprinkle with sesame.
6. Cook in a preheated oven 200 degrees for 15-20 minutes.

With cream

Tender

Ingredients:

• Cabbage - 500 g
• Hard cheese - 100 g
• Eggs - 2 pcs.
• Cream 10-25% - 200 ml.
• Nutmeg - 1-2 tsp.
• Salt, pepper - to taste.

Algorithm of action such:

1. Wash the cabbage, cut into small pieces, boil for 3-4 minutes.
2. Beat eggs, add cream, nutmeg, salt and pepper.
3. Put the cabbage in a baking sheet, pour it with the mixture, spread the grated cheese on top.
4. Bake in the oven 180 degrees, 30 minutes.

We offer to watch a video on how to make a delicate broccoli casserole:

Spicy

Ingredients:

• Broccoli - 400g.
• Hard cheese - 200 g
• Sheep cheese - 150 g.
• Cream 25% - 150 g.
• Nutmeg - 1 tsp.
• Paprika - 1-2 tsp.
• Turmeric - 1 tsp.
• Salt, pepper - to taste.

Cook like that:

1. Wash the cabbage, cut, spread out in a baking dish.
2. Pour the cream, grate cheese and hard cheese, add spices, mix.
3. Bake in the oven at 220 degrees, 20 minutes.

Learn other recipes for delicious broccoli and cauliflower casseroles here.

Options for serving dishes

For serving dishes, there are three main ways.

1. The first way - dishes are laid out on plates when the guest does not see this.
2. The second - lay out the finished dish, with the guest on his plate.
3. The third way - the dishes are placed on the table in a beautiful large dish, and each guest himself imposes a dish.

   The main thing is to have the right table setting.

Also, when serving a dish, you can decorate it with sauces, powders or greens.

Broccoli is an incredibly useful product.. It can be cooked in conventional salads, and bake, boil, fry. Even when processing the product in any way, it will remain a large number of nutrients.

Watch the video: Baked Eggs With Fresh Herbs, Parmesan Cheese, Healthy, Delicious and Easy. By Rockin Robin (December 2024).