Though not widely considered a favorite food, especially among children, broccoli is held in high regard by nutritionists and doctors. Broccoli is low in calories and provides vitamins A and C, as well as B-complex vitamins, and fiber, folic acid, carotenoids, calcium, iron, potassium and other nutrients. Choose broccoli crowns with a dark green color that are free of wilting or discoloration. Broccoli crowns are best when stored in the refrigerator in a perforated plastic bag for no more than three days, and they can be kept frozen for several months, notes the University of Arkansas Division of Agriculture.
Boiling
Step 1
Submerge broccoli crowns fully in water with 1 tbsp. of salt. Soak them for half an hour to force out any unseen insects infesting the dense florets.
Step 2
Cut the florets off the crown into the desired size. Leave up to 3 inches of stem, or cut most of the stems off as you prefer. Rinse the individual pieces off thoroughly under cool running water.
Step 3
Fill a medium saucepan about halfway with cold water and lightly salt it. Bring the water to a boil over high heat.
Step 4
Add the broccoli to the water and reduce the heat to medium. Cover the saucepan and boil for five to seven minutes.
Step 5
Pour the broccoli out into a strainer or colander when it is tender but still has some crunch.
Steaming
Step 1
Fill a medium saucepan with water about halfway. Bring the water to a boil over high heat. Make sure you can place your steaming basket into the saucepan without it coming into contact with the boiling water.
Step 2
Add soaked, rinsed and cut up broccoli into the steaming basket. Place the steaming basket in the saucepan. Put the lid on.
Step 3
Steam the broccoli for eight to 10 minutes. Remove it when it's tender but still crisp.
Microwaving
Step 1
Spread the broccoli out in a microwave-safe dish after soaking, washing and cutting it.
Step 2
Spoon 2 tbsp. of water over the broccoli, as it needs some moisture to cook properly in the microwave.
Step 3
Place the lid on the bowl and microwave the broccoli on high for five minutes. Use a rotating dish if you have one. Otherwise, rotate the dish once manually after two and a half minutes of cooking.
Step 4
Check that the broccoli is tender but still crisp. Keep it covered and let it stand for five minutes. Drain any remaining moisture and serve.
Tips and Warnings
- Some people like broccoli very crisp, while others prefer it mushy. Standard cooking times are just suggestions. Cook broccoli to taste, but keep in mind that it loses significant nutritional value when overcooked. If you want to prepare florets and stems separately, cut off the 3 inches of stem below the base of the florets and dice the pieces. Boil the stems for the first two minutes of cooking time, then add the florets for the remainder; steam the stems for the first four minutes of cook time, then add the florets for the remainder. Microwave stems and florets for the same time, but arrange stems along the edges of the bowl, with the florets in the middle. For softer stems, peel or cut off the outermost layer.
Things You'll Need
- Container
- Salt
- Knife
- Medium saucepan with lid
- Strainer or colander
- Steaming basket
- Microwave-safe dish with lid
- 2 tbsp. water
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