Broccoli, this cruciferous vegetable from the cabbage family is not always very popular ... And yet, well cooked, it can be tasty and above all full of benefits for the body and health! In this recipe, we suggest serving it with carrots and crunchy baked potatoes.
Preparation time: 15 min
Cooking time: 30 min
Difficulty: very easy
Utensils: salad bowl, baking sheet, baking sheet
Ingredients:
2 persons:
1 head of fresh broccoli
2 large carrots
4 medium potatoes
1 tsp garlic powder
2 tbsp. tablespoon olive oil
2 tsp old-fashioned mustard
Lamb's lettuce leaves
1 pinch of paprika
1 pinch of salt and pepper
15 g grated Emmental or Parmesan or goat cheese
1/4 squeezed lemon
1 tsp of Provencal herb
Optional: almonds or tapered pine nuts. To vary the pleasures, you can replace the chili with curry and add the vegetables you want.
Preparation:
Wash and dry the broccoli branches carefully and cut them into thin strips.
Peel the carrots and cut them into thin strips.
Cut the potatoes into thin slices (you can leave the skin on as long as you wash them well and preferably if the potatoes are organic).
Squeeze half a lemon and pour its juice into a bowl.
Add the olive oil, paprika, garlic powder, herbs from Provence.
Add the broccoli to the bowl and mix them gently to coat them well.
Arrange them on a baking sheet lined with baking paper. Sprinkle with cheese.
Add salt and pepper.
Pendant Bake the broccoli for 30 min (four preheated to 200 ° C).
Once the broccoli is golden brown, remove the baking sheet from the oven and enjoy immediately.
The 5 dietary tips:
Very low in calories (about 30 Kcal per 100 g) but rich in fiber and water, it is a real slimming ally for those who are on a diet.
Broccoli is a bit higher in fiber compared to the average vegetable. It combines insoluble fibers, effective in regulating intestinal transit, and soluble fibers (pectins), which facilitate satiation, help reduce the blood level of bad cholesterol (LDL-cholesterol) and the glycemic index of meals.
In equal amounts, it contains as much vitamin C as orange, essential for the immune system, promoting the absorption of iron from plant sources and counting among the antioxidant micronutrients.
Broccoli is packed with vitamins that are great for health! In this green vegetable, we find in particular vitamins A, K, E and B 9, essential for the good functioning of the body.
Particularly rich in minerals, broccoli contains sulfur, magnesium, calcium and potassium. The consumption of broccoli thus helps the proper functioning of the body.
