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Broccoli

Pick it!

  • 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.

Try it!

  • 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

Ingredients

  • 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

Directions

  1. Mix ingredients for the dill dressing and set aside – olive oil, pepper, dill weed.
  2. Bring a large saucepan of water to a boil while preparing vegetables.
  3. Rinse, trim stems from broccoli and peel, cut into 2 inch strips. Cut florets into small uniform pieces and set aside.
  4. Prepare carrots and set aside.
  5. When water is boiling, add carrots and broccoli stems. Cook for 1 minute.
  6. Add broccoli florets, boil 2 minutes longer. Don’t overcook.
  7. Drain, rinse under cold running water, drain again.
  8. 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

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.