Sliced Broccoli
Brassica oleracea var. italicaClinical Encyclopedia
Sliced Broccoli provides 34 kcal, 2.8g of protein, 6.6g of carbohydrates, and 2.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Sliced broccoli is a nutrient-dense vegetable known for its high vitamin C content and numerous health benefits. It is low in calories and rich in fiber, making it an excellent addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or lightly sautéed to retain nutrients; can also be eaten raw in salads.
Smart Selection & Storage
Choose bright green, firm florets with no yellowing or wilting. Fresh broccoli should feel heavy for its size.
Store in the refrigerator in a perforated plastic bag to maintain moisture and freshness.
Myths vs Realities
Healthy Recipes
Sliced Broccoli and Quinoa Salad
A refreshing salad combining sliced broccoli with protein-rich quinoa, tossed in a zesty lemon vinaigrette.
- 2 cups sliced broccoli
- 1 cup cooked quinoa
- 1/4 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the sliced broccoli, cooked quinoa, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Sliced Broccoli Stir-Fry
A quick and colorful stir-fry featuring sliced broccoli, bell peppers, and tofu, seasoned with soy sauce and ginger.
- 2 cups sliced broccoli
- 1 cup bell peppers, sliced
- 1 cup firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon fresh ginger, grated
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat, add tofu, and sauté until golden brown.
- 2. Add sliced broccoli and bell peppers, cooking for an additional 5 minutes.
- 3. Stir in soy sauce and ginger, cooking for another 2 minutes. Garnish with sesame seeds before serving.
Sliced Broccoli and Chickpea Curry
A hearty vegan curry featuring sliced broccoli and chickpeas simmered in a fragrant coconut milk sauce.
- 2 cups sliced broccoli
- 1 can chickpeas, drained
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add curry powder and cook for another minute before adding sliced broccoli and chickpeas.
- 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes. Season with salt and serve with rice.
Sliced Broccoli and Cheese Stuffed Chicken
Juicy chicken breasts stuffed with a mixture of sliced broccoli and low-fat cheese, baked to perfection.
- 4 chicken breasts
- 1 cup sliced broccoli
- 1/2 cup low-fat cheese, shredded
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix sliced broccoli with cheese, salt, and pepper. Cut a pocket into each chicken breast and fill with the mixture.
- 3. Drizzle olive oil over the chicken and bake for 25-30 minutes until cooked through.
Sliced Broccoli and Avocado Toast
A nutritious twist on avocado toast topped with sliced broccoli and a sprinkle of chili flakes.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup sliced broccoli, steamed
- Chili flakes to taste
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the avocado on the toast, top with steamed sliced broccoli, and sprinkle with chili flakes.
Sliced Broccoli and Lentil Soup
A hearty and nutritious soup made with sliced broccoli, lentils, and a blend of spices for a comforting meal.
- 2 cups sliced broccoli
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and carrots until soft.
- 2. Add lentils, sliced broccoli, vegetable broth, cumin, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 30 minutes until lentils are tender.
Sliced Broccoli and Egg Frittata
A protein-packed frittata loaded with sliced broccoli and herbs, perfect for breakfast or brunch.
- 6 eggs
- 2 cups sliced broccoli
- 1/4 cup milk
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. In an oven-safe skillet, heat olive oil, add sliced broccoli, and pour the egg mixture over. Sprinkle feta cheese on top and bake for 20-25 minutes.
Sliced Broccoli and Brown Rice Bowl
A nourishing bowl filled with sliced broccoli, brown rice, and a tangy tahini dressing.
- 2 cups sliced broccoli
- 1 cup cooked brown rice
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1 tablespoon water
- 1. Steam the sliced broccoli until tender.
- 2. In a small bowl, mix tahini, lemon juice, salt, and water until smooth.
- 3. In a bowl, layer cooked brown rice, steamed broccoli, and drizzle with tahini dressing before serving.
Sliced Broccoli and Almond Pesto Pasta
A vibrant pasta dish featuring sliced broccoli blended with a creamy almond pesto, perfect for a quick dinner.
- 2 cups sliced broccoli
- 8 oz whole grain pasta
- 1/2 cup almonds
- 1/4 cup olive oil
- 1/4 cup Parmesan cheese
- Salt to taste
- 1. Cook pasta according to package instructions, adding sliced broccoli in the last 3 minutes.
- 2. In a food processor, blend almonds, olive oil, Parmesan, and salt until smooth.
- 3. Drain pasta and broccoli, toss with almond pesto, and serve warm.
Sliced Broccoli and Turkey Meatballs
Flavorful turkey meatballs infused with sliced broccoli, served with a side of marinara sauce.
- 1 lb ground turkey
- 1 cup sliced broccoli, finely chopped
- 1/4 cup breadcrumbs
- 1 egg
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix ground turkey, chopped broccoli, breadcrumbs, egg, Italian seasoning, salt, and pepper.
- 3. Form into meatballs and place on a baking sheet. Bake for 20-25 minutes until cooked through, and serve with marinara sauce.
Frequently Asked Questions (FAQ)
What are the health benefits of eating sliced broccoli?
Sliced broccoli is rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, support immune function, and lower the risk of chronic diseases.
How should I store sliced broccoli?
Store sliced broccoli in a sealed container in the refrigerator to maintain freshness for up to 5 days.
Can I eat sliced broccoli raw?
Yes, sliced broccoli can be eaten raw and is often used in salads or as a crunchy snack.
Is it better to steam or boil sliced broccoli?
Steaming is preferable as it preserves more nutrients compared to boiling.
How much sliced broccoli should I eat daily?
Aim for at least 1-2 cups of vegetables daily, including sliced broccoli, as part of a balanced diet.
Does cooking sliced broccoli reduce its nutritional value?
Cooking can reduce some nutrients, particularly vitamin C, but it can also enhance the availability of others, like certain antioxidants.
What are some recipes that include sliced broccoli?
Sliced broccoli can be added to stir-fries, pasta dishes, or blended into smoothies for added nutrition.
Can sliced broccoli help with weight loss?
Yes, its high fiber content can promote satiety, helping to control appetite and support weight loss efforts.