Steamed Broccoli Recipe

Steamed broccoli with garlic.

Steamed Broccoli ? Does this really taste well?

I used to not like this veggie, because of the way my mother prepared it. She cooked it until it was all mushy and greyish. Ugggh! 

Well, this was how broccoli was cooked in the 70's and 80's. But when I went to China more than a decade later, I was in for a treat:

Steamed for only 3-5 minutes this super-healthy vegetable keeps its color, appearance, crunchiness and taste. Heavenly! I became a big broccoli-fan.

This green, flower-like veggie has almost no calories, but contains many valuable ingredients such as fat-burning phytochemicals, vitamins A and C, folate, vitamin E, calcium and iron. 

It's even said to lower cholesterol levels when eaten regularly.But you have to cook it right. If you boil it, it losses 2/3 of its vitamin content. Having said that, 1/3 of its content is still considered a good amount for your nutritional needs.

And this dish is an especially delicious filler! 

One of the great things about this low fat recipe is that it's so simple that you may not even call it "cooking"... but it is! It's simple and smart cooking! Just what you need when your workload is gruesome but your family (or yourself) still needs something healthy to eat.

When you buy broccoli, make sure you choose the fresh and coloured looking heads, and that the stalks feel tender. Don't buy yellow heads. Store it, unwashed, in the fridge (veggie section), but use it within a couple of days. 

If you want to learn more about fat-burning foods I recommend you get the Fatburning Kitchen by Mike Geary. This book is full of helpful advice what foods, condiments and spices you should store in your kitchen to help weight loss. 

Low Fat, Low Carb, Vegan Steamed Broccoli


2 tsp olive oil 

4 cups broccoli (chopped) 

2 tsp crushed garlic 

1/2 tsp dried and crushed oregano leaves 

2 tbsp almond slivers (optional) 

Nutritional Information:

Serves 4

Fat: 3 g

Cal: 51

KJ: 214.2

Steaming broccoli in saucepan

This is what you do:

As I said above, cooking this recipe is the simplest of tasks and takes less than 10 minutes.

First, steam the broccoli till it goes tender and crisp. You can steam it in a nonstick pan with a lid, that saves cleaning, because you'll use the same pan for sauteing.

Then heat peanut oil in a large nonstick pan, and saute the broccoli with garlic and oregano for about 3 minutes. Finally, add the almonds slivers and saute for another 2 minutes. You're done!I use this dish as a main dish for lunch, then off course it serves only one person. 


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