How to Make Steamed Broccoli | CFYL @ Fred Hutch
Broccoli - anti-cancer recipes - Cook for Your Life

Steamed Broccoli

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4.6 out of 5 stars (based on 27 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 3 ingredients

Steaming is one of the simplest most nutritious ways to cook broccoli. The trick is not to cook it so long that it turns an olive drab color. The florets should be a bright...


Ingredients

  • 1 small bunch broccoli, rinsed
  • Salt, to taste
  • Olive oil (optional)
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Nutrition Facts

Calories

105 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

15 g

Sugar

4 g

Fiber

6 g

Protein

7 g

Sodium

538 mg

Directions

  1. Cut and discard the lower third of the broccoli stem.  Cut off the broccoli florets and break into 1-inch pieces. Peel the remaining stem and cut into ½-inch pieces.
  2. In a medium stockpot with a lid, place a steamer over, but not touching, boiling water. Put the sliced broccoli stems into the steam, cover and steam for 1-2 minutes. Add the florets sprinkle with salt, and re-cover. Steam a further 3-4 minutes or until the broccoli florets are bright green and are still crisp but tender.
  3. Remove from heat and serve drizzled with a little olive oil.

Chef Tips

If you don’t have a steamer, over a high heat bring about ½ to 1-inch of salted water to a boil in the bottom of a saucepan big enough to take the broccoli in more or less in one layer. The water should not cover the broccoli florets. Throw in the broccoli stems, cover and cook for 1-2 minutes then add the florets, cover and cook a further 3-4 minutes. Drain immediately.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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