The most nutritious steam broccoli is cooked as quickly as possible while immersed in potable water as required at Harvard Medical School. Elegant cutting, close observation and quick cooling are the keys to successfully freezing broccoli, avoiding bloating or loss of nutrients.
credit: 58shadows / iStock / GettyImages How to make broccoli
Broccoli slows down more evenly when all parts are comparable in size.
There are three types of steam baskets, but the broccoli is steamed the same way, regardless of the type of basket used.
If you have a plate large enough to cover your pan and trap steam, if your pan does not have one, you have a corresponding lid. You need to seal the steam in the pan or the broccoli will not cook.
- Put the broccoli pieces in a saucepan. Add 2 tablespoons of water. Cover the pan with the lid or a large plate. Heat the pan over medium heat.
- Boil the broccoli for 4 minutes and watch it all the time. Add 1 to 2 tablespoons of water if you find that the pan is dry or steamy. Frozen broccoli needs less extra water as the remaining ice melts in the grains and provides extra water.
- Try a flowering test to evaluate its consistency. Check the broccoli after 1 minute extra cooking if the broccoli was not al dente the first time.
Microwave broccoli does not cause an increased loss of nutrients compared to other steam methods, according to Harvard Medical School. Microwave steam can even help the broccoli to retain Vitamin C and other nutrients more efficiently than other cooking methods.
- Put the broccoli pieces in a bowl in a microwave safe. Add 2 tablespoons of water. Cover the bowl with a tight lid or a microwave-protected plastic wrap.
- Microwave the broccoli for 2 minutes in a fully powered microwave. Uncover the broccoli and stir to promote cooking. Microwaves tend to heat foods unevenly.
- Cover the broccoli again. Microwave for another 2 minutes. Try a pot to assess the state of the food.
- Continue the broccoli in 1 minute steps in the microwave until the broccoli is al dente. Stir the broccoli every time you try it.
Note the total time required to prepare the microwave steam broccoli. Microwave ovens vary slightly, so you should start tasting early if you are using this cooking method for the first time. Once you know how long it will take to steam your flowers in your microwave, you will be less likely to stop testing trials in the future.
Broccoli mushroom is usually the product of overeating. Foods retain heat even after they are removed from heat sources and residual heat can overwhelm them. Cooling the florets as soon as they are al dente will stop the cooking process and maintain the preferred cooking state.
- Immediately put the broccoli into one Bowl of ice water Once you find that it has the desired effect. Stir the bottles until they are warm but not cold. Pour the iced water and serve the broccoli.
- Place the broccoli in a strainer under running water hold until the broccoli is warm enough to touch. Gently shake the filter to remove excess water.