Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- Choose tight florets that are green, purplish or bluish green.
- Head should be large with a tight cluster of small flower buds and very firm stalks.
- Yellow flowers and large buds are a sign of over maturity.
- Store in the vegetable crisper of the refrigerator and use in a short period.
- Do not rinse until just before using.
- Prepare broccolini similarly to asparagus – roast or lightly sauté.
- Avoid overcooking, which produces a string sulfur odor and results in lost nutrients.
- Broccoli is great raw with sauces or dips.
- The stalk is edible and contains a high amount of fiber – to use, peel it first.
- Cut florets into even-sized pieces for cooking.
- Steam 3-4 minutes or simmer in 1 inch of boiling water until bright green and tender crisp.
- Also great added to salads, soups, stews casseroles and stir-fry.
Like it! Steamed Broccoli with Dill Dressing
- 1 bunch broccoli, about 2 lbs.
- 3 carrots, peeled and cut into 2 inch strips
- 6 T olive oil
- ¼-t black pepper
- 1 t dried dill weed or 3 t fresh dill
- Mix ingredients for the dill dressing and set aside – olive oil, pepper, dill weed.
- Bring a large saucepan of water to a boil while preparing vegetables.
- Rinse, trim stems from broccoli and peel, cut into 2 inch strips. Cut florets into small uniform pieces and set aside.
- Prepare carrots and set aside.
- When water is boiling, add carrots and broccoli stems. Cook for 1 minute.
- Add broccoli florets, boil 2 minutes longer. Don’t overcook.
- Drain, rinse under cold running water, drain again.
- Place in a large bowl, gently toss with dressing. Serve immediately.
Yield: 6 servings
Nutrition Facts per Serving: Calories 200; fat 15g; Cholesterol 0mg; Sodium 70mg; Carbohydrates 14g ; Fiber 4g; Sugars 5g; Protein 5g
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