Everyone knows that broccoli is good for health. But not everyone knows how to cook it deliciously. In the novelty “Food and Brain: Culinary Book,” David Perlmutter, offers several interesting (and low-calorie!) recipes.
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Broccoli, mushrooms, and feta
If you add a little more feta, you will get a self-sufficient dish. Buy quality feta from sheep’s milk. Only broccoli stalks are used here, but be sure to save the stalks. They can be cleaned, cut into pieces and fried, cut into straws in a salad (or used in a salad of fresh vegetables).
Ingredients (for 4 servings)
- 250g mushrooms
- 120g feta
- 2 tbsp walnut oil
- 1/4 cup chopped shallots (can be replaced with small onions)
- 1 head of broccoli
- Salt
- Freshly ground or crushed black pepper
How to cook?
1. In a large frying pan, heat the oil over medium heat, put the shallots, and cook, frequently stirring, for about 2 minutes, until the onions are soft.
2. Add the sliced mushrooms and continue to heat, frequently stirring, for about 5 minutes, until the mushrooms start to release the juice.
3. Add the broccoli cut into a bowl, season with salt and pepper (to taste). Fry, stirring, and turning the pegs with tongs for 10 minutes until they have a crisp but delicate texture.
4. Add the crumbled feta, cover the pan with a lid and remove from the heat. Wait until the cheese is melting, then spread the dish over the plates.
Nutritional value of a serving: calories – 259, carbohydrates – 24 grams, fiber – 10 g, protein – 13 g, fats – 15 g, sodium – 465 mg, sugar – 6 g.
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Broccoli in coconut sauce
Tahini and coconut give broccoli an unexpected taste and translate it from bland food into exquisite dishes. Your guests will undoubtedly ask for supplements.
Ingredients (for 4 servings)
- 3 cloves garlic
- 1 pod of searing green chili (to taste)
- 3 tbsp unsweetened coconut flakes
- 1 tbsp tahini paste
- 1 tbsp cold-pressed olive oil
- 1 head of broccoli
- Salt
How to cook?
1. Preheat the oven to 180 degrees Celsius.
2. Mix the peeled garlic, chili (remove seeds), coconut flakes, tahini, and olive oil and grind with a blender until smooth paste consistency.
3. Put the broccoli cut into a bowl, add the coconut mixture, salt, stir and place on a baking tray in a uniform layer. Place in a preheated oven and bake for 15 minutes until the broccoli is a little softer and lightly browned.
4. Remove it from the oven and serve.
Nutritional value of a serving: calories – 195, carbohydrates – 21 g, fiber – 9 g, protein – 7 g, fats – 11 g, sodium – 260 mg, sugar – 4 grams.
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Broccoli baked with garlic.
This is one of David Perlmutter’s favorite ways of cooking broccoli: she
lightly charred at the edges and impregnated with the aroma of garlic. It goes well with almost any protein product. In addition, broccoli becomes a hearty main course if you add a crumbled salted ricotta or a piece of cheese melting on top of the cabbage.
Ingredients (for 4 servings)
- 1 head of broccoli
- 2 tbsp crushed garlic
- Salt
- Flakes of red pepper
- 1/4 cup cold-pressed olive oil
How to cook?
1. Preheat the oven to 190 degrees Celsius.
2. Remove the peel from the broccoli stalks, split each into 2-3 pieces, fold into a baking dish with high sides. Sprinkle with garlic, season with salt and pepper (to taste). Pour in the olive oil and mix gently.
3. Place the cabbage in a preheated oven and bake, occasionally turning, for 15 minutes until it is a little softer, slightly charred around the edges.
4. Serve the dish hot or at room temperature.
Nutritional value of a serving: calories – 221, carbohydrates – 21 g, fiber – 9 g, protein – 7 g, fats – 15 g, sodium – 256 mg, sugar – 4 grams.
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Useful green salad of fresh vegetables
We often consider raw vegetable salads a cold addition to barbecue. The proposed warm salad is quickly and gently stirred in a wok pan to keep the vegetables crisp, juicy, and partially retain their texture.
Ingredients (for 4 servings)
- 1 small head of Savoy cabbage
- 1 bunch of browncol cabbage
- 1 head of broccoli
- 2 tbsp avocado oil
- salt
- freshly ground or crushed black pepper
- 1/2 cup sunflower seeds
How to cook?
1. Heat the oil in a wok pan over moderately high heat.
2. Put the cabbage peeled and cut into narrow strips, season with salt and pepper (to taste) and fry quickly, stirring and turning, until all vegetables reach semi-ready (about 5 minutes).
3. Add the seeds, stir.
4. Remove from heat and serve.
Nutritional value of a serving: calories – 26, carbohydrates – 24 grams, fiber – 9 g, proteins – 12 g, fats – 17 g, sodium – 242 mg, sugar – 5 grams.
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Salmon in broth with chili
This light dish can be served at any time of the year. If you’re not a salmon fan, use any other meaty fish. An excellent replacement can be halibut or sea bass.
Ingredients (for 4 servings)
- 200g salmon fillet with skin
- 2 cups sea cocktail liquid (seafood)
- 1 small pod of searing green chili
- 2 tsp anchovies paste (can be replaced with a spicy ambassador’s kettle, Thai or Vietnamese fish sauce)
- 1 tsp tahini paste
- 1 tsp fresh lime juice
- 1 tsp chopped ginger root
- 1 tsp almond oil
- 2 cups small bowls of broccoli
- 1 tbsp chopped schnitzel (can be replaced with green onions)
- salt
- 1 tsp black sesame seeds (optional)
How to cook?
1. Preheat the oven to 190 degrees Celsius.
2. Combine the broth, sliced thin slices of chili (remove seeds), anchovies paste, tahini, lime juice, and ginger in a small saucepan over moderate heat. Cover and bring to a low boil. Cook for about 5 minutes to blend the flavors well.
3. Remove the lid and turn off the heat, but leave the pot on the burner. Lightly grease the salmon with almond oil, season with salt and pepper (to taste). Put the fish skin down on a heatproof pan and place it on high heat. Fry for about 4 minutes until the skin is crispy and the salmon is lightly fried.
4. Turn the fish over and put the pan in the oven. Cook for about 4 minutes until the fish starts to dissipate (check with a fork).
5. While the fish is in the oven, place in the broccoli broth and boil over medium heat until crispy (no more than 3 minutes) so that the color stays bright green.
6. Pour the broth with broccoli into portions. Remove the fish from the oven and place one fillet in the middle of each plate with a spatula. Sprinkle with schnitzel and black sesame seeds (if you use them) and serve.
Nutritional value of a serving: calories – 237, carbohydrates – 3 g, fiber – 1 g, protein – 36 g, fats – 8 g, sodium – 681 mg, sugar – 1 g.
