Broccoli



Quick Facts

Availability: July
Quantity: lb
Use: Can be consumed raw or cooked
Grown:  Field
Grown by: Horticulture Research Station



Storage and Preparation

Short Term Storage: Store broccoli unwashed in an open plastic bag in the refrigerator (7-14 days).
Long Term Storage: Broccoli can be frozen. More information from ISU extension on:

Freezing

Preparation: Before cooking or consuming broccoli, prepare a mixture of warm water in a bowl and 2 teaspoons of white vinegar. Soak the broccoli for about 15 minutes to remove any insects that may be hiding between the spaces of the broccoli heads.  Trim broccoli heads to desired size and rinse with running water thoroughly.



Pairings and Nutrition

Pairings: Broccoli can be eaten raw, boiled, steamed, or baked.  Broccoli is a great side dish or a hearty addition to a stir fry.  Broccoli has a distinct flavor but pairs well with many different types of cuisine.  Broccoli is seasoned well with garlic, pepper or lemon flavors.
Nutrition: Adults should consume 1.5-2 cups of dark green vegetables per week according to the USDA MyPlate recommendations.  Broccoli is high in vitamin C.  One cup of broccoli contains almost as much vitamin C as one cup of orange.  Broccoli is also a good source of dietary fiber.



Broccoli Recipes


Curried Broccoli Couscous
Ingredients:
  • 2 Tbsp. olive oil
  • 1 bunch broccoli, finely chopped (1 1⁄2 cups)
  • 1 tsp. curry powder
  • 1 cup canned chickpeas, rinsed
  • 1/3 cup golden raisins
  • kosher salt
  • 3⁄4 cup couscous
Directions:
  1. In a large saucepan, heat the oil over medium-high heat. Add the broccoli and cook, tossing occasionally, until tender, 2 to 3 minutes.
  2. Add the curry powder and stir to combine.
  3. Stir in the chickpeas, raisins, 1 cup water, and ½ teaspoon salt and bring to a boil.
  4. Stir in the couscous, cover, and remove from heat. Let steam 5 minutes, then fluff with a fork.

Broccoli, Beef & Potato Hotdish
Ingredients:
  • 1 1/2 pounds broccoli, cut into 1-inch florets (about 6 cups)
  • 2 Tbsp. canola oil, divided
  • 1 1/2 pounds 95%-lean ground beef
  • 1 large onion, chopped
  • 2 Tbsp. Worcestershire sauce
  • 1 tsp. garlic powder
  • 1 1/4 tsp. salt, divided
  • 4 cups low-fat milk
  • 1/3 cup cornstarch
  • 2 cups shredded sharp Cheddar cheese
  • 1/4 teaspoon ground turmeric
  • 4 cups frozen hash-brown
  • 1 large egg, lightly beaten
  • 1/2 tsp. freshly ground pepper
  • Canola or olive oil cooking spray
  • 1/4 tsp. Hungarian paprika
Directions:
  1. Preheat oven to 450°F.
  2. Toss broccoli with 1 tablespoon oil in a large bowl. Spread out on a baking sheet and roast, stirring once halfway though, until just soft and browned in spots, about 15 minutes.
  3. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add beef and onion and cook, breaking up the beef with a wooden spoon, until the beef is browned and the onion is softened, 10 to 12 minutes.
  4. Stir in Worcestershire, garlic powder and 1/4 teaspoon salt. Set aside.
  5. Whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often, until bubbling and thickened enough to coat the back of a spoon, 6 to 8 minutes total.
  6. Remove from the heat and stir in Cheddar, 3/4 teaspoon salt and turmeric until the cheese is melted.
  7. Spread the beef mixture in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the broccoli and pour the cheese sauce evenly over the top.
  8. Combine potatoes, egg, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray.
  9. Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 40 minutes.
  10. Sprinkle with paprika. Let stand for 10 minutes before serving.