#野菜の茹で方

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季節と栄養いちゆり食育教室

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Ingredients

broccoli : moderate amount

Time required

10minutes

Procedure

1) cut the broccoli 01:53
Cut off unnecessary branches from the broccoli and cut into small florets.
For the stem, cut off the root and outer layer of muscle, and chop the center part into chunks.
2) wash 04:14
Fill a large pot with water and wash 1.
3) boil 05:00
Fill a pot with about 1.5-2 cm of water, put it on the fire, and add the stem part.
When it comes to a boil, place the stalks down and add the florets in order, starting with the hard stems.
Cover and boil for 2 minutes to 2 minutes and 30 seconds while maintaining the boiling state.
Drain the boiled fish in a colander.

Point

・Broccoli is rich in B vitamins, which promote the metabolism of carbohydrates and lipids, and vitamin C, which can be expected to have antioxidant effects.
・Those with purple flesh contain a lot of polyphenols, which have antioxidant properties.
・You can eat the small leaves around the broccoli, so it is good to boil them together.
・Since the stem part is hard, it is better to put it in the water and boil it.
・If you like, you can add salt when boiling.
・Boil for 1 minute to 1 minute 30 seconds if you want to enjoy the texture, and 3 minutes or more if you want it to be soft.
・By steaming and boiling in a small amount of hot water, the outflow of vitamins can be minimized.