Broccoli diet recipes in the oven. 5. Diet recipes with broccoli?

Broccoli is a variety of cauliflower that was cultivated during the Roman period. The inflorescences and peeled stem of this vegetable are edible; the leaves are not used for culinary purposes. The product is used for preparing dietary broccoli casseroles in the oven, cream soups, stews, omelettes, smoothies and other low-calorie dishes.

In this article we will look at the beneficial properties of this vegetable for weight loss, features and methods of its preparation. A list of the best dietary broccoli recipes will add variety to your diet.

Properties of broccoli for weight loss

Before you begin your path to slimness, it is worth studying the properties of broccoli for weight loss. Almost all of the beneficial substances included in its composition are actively included in the metabolic processes of the body, including fat. Due to their acceleration, gradual weight loss begins. How is this ensured? Weight loss occurs thanks to:

1. Vitamin C and calcium. There are a lot of them in the composition. These substances are catalysts for metabolism - it accelerates and does not allow waste, toxins and fat deposits to linger in the body.
2. Low calorie. 100 g of this vegetable contains only 30 kcal, but at the same time it has high mineral and vitamin value, which makes the vegetable a valuable product for weight loss.
3. B vitamins. They interact with dietary fiber and chlorophyll, which leads to complete cleansing of the body.
4. Coarse dietary fiber filled with water. Their content can help to quickly satisfy hunger, and for a long time.

Vitamin composition

The beneficial properties of broccoli, including in relation to weight loss, are due to. The composition of broccoli is superior to many foods in terms of microelements and vitamins. In this case, the calorie content of the product is considered negative. One small inflorescence contains:

• macroelements – phosphorus, magnesium, calcium, sodium, calcium;
• vitamins – groups B, A, E, PP, C;
• microelements – manganese, zinc, copper, iron, selenium.

It is important not only to use broccoli when losing weight, but also to cook it correctly. For frying, it is better to use olive oil, because it does not emit harmful carcinogens. It is better to stew, boil or steam the inflorescences. This processing will preserve more nutrients in the vegetable, and even without sunflower oil, the food will be much healthier and suitable for dietary nutrition.

For a couple

All models of multicookers have a steam cooking mode. To do this, water is poured into their main bowl. The products themselves are placed in a container for steaming. It turns out something similar to a water bath. Steamed broccoli in a slow cooker is prepared according to the same principle:

1. Wash the inflorescences and divide them into smaller ones.
2. Place them in a steaming container and sprinkle lemon juice or lemon-garlic sauce on top.
3. Fill the main bowl of the multicooker with water.
4. Turn on the “Steam” mode. When the water boils, place a container with vegetables on top and cook for about 40-50 minutes.

Baked

Another useful way to prepare any food is baking. In this case, the products also retain most of their constituent vitamins and microelements. Broccoli baked in the oven is no exception. It can be cooked in its pure form or supplemented with eggs, cheese, garlic - you will still get a dietary dish. The cooking principle is as follows:

1. Wash the inflorescences, divide into small ones and blanch in boiling water for a couple of minutes.
2. Next, transfer them to an oiled baking sheet; you can sprinkle cheese on top or sprinkle with soy sauce.
3. Send to bake for 1 hour at 160 degrees.

Boiled

The simplest and most accessible method of preparation is boiling. It is important not to exceed the recommended time. Boiled broccoli is cooked in slightly salted water for no more than 3 minutes. If the inflorescences remain harsh, then you can increase this value to 5-7 minutes. It is important not to pour too much water - it should be slightly higher than the level of the contents in the pan.

The main reason why it is worth including broccoli in the menu of a person losing weight is the low calorie content of the product - only 30 calories per 100 grams. Such a small amount of calories allows us to talk about this vegetable as a product with a negative calorie content. This means that to assimilate it, the body spends more energy than cabbage carries.

In addition, this type of cabbage promotes weight loss because:

1. It is rich in fiber, which helps remove waste and toxins from the intestines naturally, and also satisfies well. A cleansed intestine without toxins is the main reason for the healthy microflora of the digestive organs, and this ensures rapid metabolism. The absence of “extra” in the intestines affects the volume of the waist and abdomen - when it is not overloaded with harmful deposits, the stomach appears much smaller.
2. It is rich in proteins, the composition of which is almost in no way inferior to the composition of animal proteins.
3. It is rich in antioxidants, which slow down the aging process and promote rapid cell regeneration. This is very important for any weight loss, because these substances help the skin to be beautiful and healthy, which means it quickly adapts to changes in body volume, to be smooth and elastic.
4. It contains many vitamins and beneficial microelements, without which a healthy metabolism is impossible. In particular, these are B vitamins, which are responsible for the speed of all metabolisms: lipid, fat, protein, vitamin C, which promotes fat burning and strengthening the immune system, and vitamin A, necessary for healthy and beautiful skin.
5. According to recent research, broccoli is rich in substances that have healing properties. That is, if there are prerequisites for the appearance of ulcers in the digestive organs, then this can be avoided through regular consumption of the product.
6. It helps reduce cholesterol levels in the blood, which, in general, has a positive effect on the functioning of all organs. At the same time, substances from broccoli strengthen blood vessels, bone tissue and immunity.

Palm of Benefit

Broccoli has won this status not only among its “cabbage brothers,” but also among many vegetables. The reason for this is the list of valuable properties for effective weight loss and improvement of the body as a whole. Interesting? Then read!

• The coarse dietary fiber contained in cabbage directly affects appetite control. That is, even despite the small portions of low-calorie broccoli, you will quickly feel full and reduce the desire to snack again.
• It is also worth noting the positive effect of the product on the rate of carbohydrate and fat metabolism. What does this give us? Your body starts to lose weight by accelerating the processes that are most important for this.
• Broccoli is a wonderful “vacuum cleaner” for your body. It deserves this comparison for the reason that it effectively eliminates harmful toxins, free radicals and toxins, and also cleanses the circulatory system. These properties are another plus in the benefits of broccoli for weight loss.
• Those losing weight who, in addition to taking care of their precious figure, do not forget about their health, will appreciate the vitamin C content in the product. By the way, it contains twice as much as everyone’s favorite citrus fruits. This means that due to this, during weight loss, the body’s defenses are activated and immunity is increased.
• Broccoli is also effective for weight loss because it increases the tone of all tissues and muscles.
• You will certainly appreciate the effect of the product not only on the value of the scale, but also on your appearance in general. Its use significantly improves the condition of the skin, nails and hair.
• The benefits of broccoli for overall well-being are noticeable. This valuable vegetable supports the normal nervous system and overall performance. Therefore, even with a strict diet, you will feel in good shape.
• It's great if you love broccoli so much that it has a regular place on your menu. With this attitude towards cabbage, be sure that you are providing the body with the necessary vitamins and microelements, and also slow down the aging process.

One of the main beneficial qualities that make broccoli a component of many diets is its low and negative calorie content. If you want specific numbers, then it’s 30 kcal. for 100 g cabbage.

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For these (and many other) reasons, doctors have created numerous dietary recipes from broccoli. You can definitely trust them in all matters related to health and beauty.

Broccoli stewed with Romanesco

Ingredients:

• Broccoli – 400 g
• Romanesco – 400 g
• Onions – 2 pcs.
• Carrots – 1-2 pcs.
• Sunflower oil – 1 tbsp. l.
• Salt, spices to taste

Separate the cabbage into inflorescences and rinse. Heat the oil in a frying pan, add finely chopped onion, simmer for 2-3 minutes. Then add finely chopped or grated carrots and simmer for another 5-6 minutes. Place the cabbage, salt and add spices. Add a little water - no more than 1.5 cm in height. When the water boils, reduce the heat to low, cover the pan with a lid and simmer the cabbage until tender.

KBJU per 100 g:

• Proteins – 2.8 g
• Fat – 1.4 g
• Carbohydrates – 6.8 g
• Calorie content – ​​46.6 kcal

How to cook broccoli for weight loss

General tips on how to cook broccoli so it tastes good:

1. Try to choose fresh rather than frozen products. If this is not possible, then look at the appearance of the cabbage - the more complete the inflorescences and the smaller the crumbs, the fresher it is and the easier it is to get a tasty dish from it.
2. It is important not to overdo the cooking time. The indicator of cooking should be the color and firmness of the broccoli. For it to be tasty, the color must still be rich green (not dark green or marshy), but at the same time, the toothpick must easily fit into the base of the inflorescence.
3. The best combinations for broccoli are soy sauce, sour cream, lemon juice, eggs. You can adjust the taste using salt.
4. If you don’t like the taste of this product at all, then you can use it as one of the components of dishes - add it to minced meat or dough for vegetable pancakes, to vegetable soups, stews.

For a couple

Steamed broccoli is the healthiest for a person losing weight, because with the minimum calorie content of the finished dish, most of its beneficial properties are retained.

You can prepare it like this:

1. Separate broccoli and cauliflower into florets, add green beans or green peas. The proportions should be approximately 2:1:1.
2. Stir and salt the vegetables.
3. Cook in a double boiler or multicooker on the “Steam” mode for 12-15 minutes. Check broccoli and cauliflower for doneness with a toothpick.
4. Season the prepared vegetables with the juice of a third of a lemon.

Baking

Baked broccoli tastes best when baked with meat, fish or eggs. Most fans of this vegetable like the combination of eggs and cabbage.

Boiled

Essence and features

There are two diet options - strict (with one component on the menu) and gentle (with a variety of dishes). You won’t have to eat only asparagus cabbage for several days in a row - losing weight will be, although not completely rational, but close to it.

This is due to the fact that the body cannot survive for a long time on just one dish, since no single product contains all the necessary components for the healthy functioning of all human organs. Even broccoli, which is praised by many nutritionists around the world, is not able to saturate a person with the entire complex of useful substances, so other products are also introduced into the menu.

Kale itself is used as an effective weight loss ingredient for many reasons. The calorie content of thermally processed broccoli is 28-30 units per 100 g of finished dish. To get rid of extra pounds, you need to consume an average of 1200 kcal per day, so even 4 kg of food will not harm your figure, even if you somehow manage to eat that amount.

Another advantage of asparagus cabbage is its glycemic index, which is only 10 units. To ensure that the dish does not harm your figure, this indicator should be below 15. The low glycemic index means that the carbohydrates contained in broccoli will slowly turn into glucose, so it will be produced in portions, without excess, which would be deposited in the form of fat folds.

Broccoli, like many other vegetables, can be boiled, baked, steamed, stewed, or added to stews, soups and salads. You can also fry or cook asparagus cabbage in batter, but this method of processing is not suitable for the diet. But you can choose for yourself any recipes for interesting dishes with additional ingredients that will suit your taste.

The advantage of the broccoli diet is that the amount of fat and carbohydrates in the diet is reduced to a minimum. But the proteins remain - the menu includes boiled eggs, beef, chicken and lean fish, so the muscles will not feel the negative impact of losing weight.

Dietary recipes

There are a variety of recipes for losing weight with broccoli, so your diet will not be so monotonous. It is used to prepare soups, light salads or side dishes for cereals and meat. An unusual option is a smoothie drink, which also turns out very tasty. Smoothies are a great snack option between meals. The salad is suitable for a light dinner, and the soup is suitable for lunch.

To make broccoli soup for weight loss, you will need a simple list of ingredients. This list includes:

• cabbage inflorescences themselves – 350 g;
• potatoes – 350 g;
• onion – 2 pcs.;
• chicken broth – 1.6 l;
• leek – 35 g;
• bay leaf - to taste;
• garlic – 1 head;
• water – 2 l;
• celery – 170 g;
• carrots – 180 g.

Instructions on how to prepare the soup:

1. Place the peeled onion in a saucepan with water, add 2/3 of the celery and a whole carrot.
2. Cook until boiling, then simmer over low heat for another half hour.
3. Divide the cabbage into florets, cut the leeks and remaining celery into cubes. Repeat the same with potatoes.
4. Place these vegetables in chicken broth and bring to a boil.
5. Discard the onion from the vegetable broth. Finely chop the carrots and celery and add them to the broth.
6. Season with bay leaf, boil the dish for 5 minutes, let cool and process the ingredients until pureed in a blender.
7. Place the resulting mixture into the broth.

If you don’t know what to snack on, then make a broccoli smoothie for weight loss. It is prepared very easily and quickly. To do this, take 150 g of inflorescences, rinse them and divide them into smaller ones. Next, boil for 5 minutes, then add basil sprigs and 200 ml of ayran. The resulting mixture is brought to a homogeneous consistency using a blender.

Another quick recipe is broccoli salad for weight loss. It is prepared in just 20 minutes, and the calorie content of the dish does not exceed 60 kcal per 100 g. For the salad you will need:

• bell pepper – 1 pc.;
• salt - to taste;
• wine vinegar – 2 tbsp;
• olives – 150 g;
• olive oil – 1 tbsp.

Cooking method:

1. Rinse the inflorescences thoroughly under cold water, then separate them into smaller ones and blanch for about 3 minutes.
2. Wash the pepper, remove its stem and seeds, cut into strips.
3. Mix chopped vegetables, add olives cut in half.
4. Season with oil, vinegar and salt.

Buckwheat with broccoli

Buckwheat is considered one of the most dietary cereals. Even with a low calorie content, it is very healthy, so losing weight with it does not cause much harm to the health of a woman or man. Buckwheat with broccoli for weight loss is a popular dish with excellent taste. To prepare it you will need:

• salt - to taste;
• buckwheat – 500 g;
• carrots – 2 pcs.;
• water – 4 tbsp.;
• broccoli – 200 g;
• onions – 2 pcs.;
• vegetable oil – 40 g.

1. Rinse the cereal in several waters, remove any debris, then add water and cook.
2. Wash the carrots, cabbage and onions, and chop them as desired.
3. Add all the vegetables to the buckwheat, cook for about 20 minutes, add salt and oil when finished.

Steamed, baked and boiled broccoli can be eaten as a side dish for meat and fish dishes. In addition, there are many recipes for preparing this vegetable with other ingredients, resulting in a complete dish for a main meal or snack.

Buckwheat with broccoli

Buckwheat porridge with broccoli is a great breakfast option because it is rich in carbohydrates and fiber and also contains enough protein.

Required Products:

• 60 g dry buckwheat;
• 150 g broccoli;
• 1 chicken egg;
• Salt;
• Fresh cucumber and tomato.

Preparation:

1. Boil buckwheat and broccoli separately.
2. Mix the porridge with cabbage.
3. Beat the egg and add a little salt.
4. Pour the egg over the porridge and broccoli mixture.
5. Bake in the oven for 3-5 minutes.
6. Serve with fresh vegetables.

Smoothie recipe

A smoothie is a thick dietary drink made from raw vegetables and fruits. Ideal for detox diets or as a snack when following a diet. The effects of consumption are cleansing the intestines and saturating the body with vitamins.

Broccoli smoothie is prepared from the following ingredients:

• 100 g broccoli;
• 20 g of greens: dill and parsley;
• Cucumber;
• 30 g celery root;
• Half a lemon;
• Kiwi;
• Salt.

Cooking steps:

1. Disassemble the broccoli into florets, cut the kiwi, cucumber and celery into cubes, chop the greens.
2. Place all ingredients in a blender and blend thoroughly until the mixture becomes homogeneous.
3. Squeeze the juice of half a lemon into the smoothie, cool for 5-10 minutes in the refrigerator and drink.

A very tasty and low-calorie soup can be prepared from different types of cabbage.

Ingredients:

• 100 g broccoli;
• 50 g cauliflower;
• 50 g white cabbage;
• 50 g onion;
• A piece of whole grain or rye bread;
• 40 ml sour cream with 10% fat content;
• A bunch of greenery.

Preparation:

1. Separate broccoli and cauliflower into florets.
2. Chop the onion and white cabbage.
3. Cut the bread into cubes and dry them in the microwave for 1-2 minutes.
4. Boil vegetables in salted water for 10-15 minutes.
5. Leaving enough water in the pan to cover the level of vegetables by 1-2 cm, puree the soup with a blender until smooth.
6. Add sour cream to the soup, mix well.
7. Season the soup with herbs and croutons.

Chicken casserole

This is an excellent dish for lunch or dinner, which is suitable for both proper nutrition and protein diets.

You will need the following products:

• 200 g chicken fillet;
• 150 g broccoli;
• 50 g onion;
• 40 ml sour cream 10%;
• Egg.

Preparation:

1. Cut the fillet and onion into cubes, separate the broccoli into florets, and mix the ingredients in random order.
2. Beat the egg with sour cream, add salt.
3. Pour the remaining ingredients into the egg-sour cream sauce and bake at 190 degrees for 18-20 minutes.

Light salad

This salad goes well with fish or meat.

For it you will need:

• 100 g broccoli;
• 100 g white cabbage;
• 100 g pickled seaweed;
• Salt;
• Half a lemon.

Preparation:

1. Boil broccoli in lightly salted water for 10 minutes.
2. Chop white cabbage.
3. Mix all types of cabbage, season with fresh juice of half a lemon.

Broccoli is our faithful PP friend, which has a lot of useful properties and is captivatingly low in calories!

1. broccoli with curd and garlic sauce. For 100 gr. – 64 kcal.

Low-calorie side dish or snack: you can eat it even late at night!

Ingredients:* broccoli 1 pc. (350 g).* low-fat cottage cheese 200 g.* eggs 2 pcs.* garlic 1-2 cloves.* natural yogurt 4 tbsp. l.* lemon juice, salt, black pepper to taste.

Preparation: Disassemble the broccoli into florets and rinse well. Boil for 10 minutes in boiling and slightly salted water until soft. Mash the cottage cheese with crushed garlic, add yogurt, salt and pepper to taste. Pour the curd sauce over the broccoli. Cut the hard-boiled eggs into several pieces and place on top.

Bon appetit!

2. tender chicken cutlets with broccoli. For 100 gr. – 82 kcal.

Ingredients:* chicken fillet (about 600 g).* 1 onion.* 2-3 stalks of green onions.* 150 - 200 g broccoli.* half a chili pepper.* 1 egg.* salt, freshly ground pepper.

Preparation:Chop the onion and boil it until half cooked. Grind the fillet in a blender along with onion and raw egg. Separately, grind the broccoli in a blender and finely chop the chili. Only if you don’t have a blender, use a meat grinder. Mix all ingredients, season with salt and pepper. Form small cutlets from the minced meat.

3. broccoli with chicken breast. For 100 gr. – 98 kcal.

Ingredients: * broccoli 1/2 pcs * chicken breast 1 pcs * carrots 2 pcs * garlic 1 clove * olive oil * spices, salt, pepper to taste.

Preparation: 1. finely chop the onion and garlic (the garlic can be passed through a press. 2. Heat olive oil in a shallow frying pan, add finely chopped onion and garlic, fry. Next, add carrots and broccoli cut into thin half rings into the pan. Cover with a lid and simmer over medium heat. 3.

4. homemade diet bread. For 100 gr. – 103 kcal.

A great snack or addition to any soup or salad.

Ingredients: Broccoli 500 g. Hard mozzarella (or other low-fat cheese) 250 g. Low-fat cottage cheese 100 g. Egg 2 pcs. Salt, pepper.

Preparation: 1. cut off the inflorescences and grind in a blender. Grate the cheese or grind it in a blender.2. we mix broccoli with cheese. Add cottage cheese (for this recipe it is better to use cream cottage cheese. 3. Beat in the eggs and mix well. 4. Distribute in a pan lined with baking paper. Pat well with your palm for evenness.

5. Broccoli pancakes in the oven. For 100 gr. – 111 kcal.

Try making these simple healthy broccoli pancakes today. This dish is baked in the oven, which is very convenient - you don’t need to stand over the stove and turn it over. These pancakes require a minimum of effort - just mix the ingredients and set the desired temperature.

Ingredients: * broccoli 350-400 g * bran 2 tbsp. l.* chicken egg 2 pcs.* hard low-fat cheese 50 g.

Preparation: Wash the broccoli, remove all the ugly parts (rough parts), then chop with a knife. Preliminary heat treatment of broccoli is not required. Grate hard cheese on a fine or medium grater. In a bowl, combine chopped broccoli, bran, eggs and hard cheese. Add a little salt and some spices.

Mix the ingredients well so that they all stick together. Broccoli pancakes are baked in the oven for greater benefits, but if you really want to, you can fry them in a small amount of oil over low heat. To bake pancakes in the oven, you first need to line a baking sheet with parchment, then spoon out medium-sized pancakes.

Buckwheat with broccoli

Delicious cabbage can be prepared even without adding other vegetables. Broccoli in a slow cooker, prepared according to the classic recipe, is a wonderful side dish that goes well with dietary meat dishes, rice, and baked fish. For such a lunch, you do not need to steam the vegetable first. Fresh or frozen inflorescences will do.

Broccoli casserole with mushrooms

Ingredients:

• Broccoli – 500 g
• Champignons – 500 g
• Eggs – 4 pcs.
• Milk – 1 tbsp.
• Whole grain flour – 3 tbsp. l.
• Cheese 20% – 100 g
• Salt, spices to taste

Cut broccoli and champignons into small pieces, add salt and steam. Then place in a mold and pour in a lightly salted beaten mixture of eggs, milk, spices and flour. Sprinkle grated cheese on top and place in the oven for 15-20 minutes, preheated to 180 degrees.

KBJU per 100 g:

• Proteins – 7.3 g
• Fat – 3.4 g
• Carbohydrates – 5.2 g
• Calorie content – ​​77.9 kcal

Diet for 10 days

The recommended duration of the broccoli diet is 10 days. During this time you can lose about 5-8 kg. It all depends on your weight - the higher it is, the more extra pounds you will lose. You can stick to the menu described below, but if you simply replace your dinner with cabbage, it’s also easy to lose weight even in a shorter period.

For 10 days

The first phase of the diet lasts 6 days. This stage is considered the main one. The second lasts only 4 days. This amount of time is required to consolidate the results of weight loss. The broccoli diet for 10 days involves the diet described in the table. There are only three meals, but you can also have small snacks.

Broccoli for quick weight loss is best consumed when following a diet. One of them is the broccoli and chicken diet.

The following products are allowed:

• Chicken meat, preferably sirloin;
• Unlimited broccoli;
• Negative calorie green vegetables: zucchini, cabbage, cucumbers, Brussels sprouts and cauliflower;
• Citrus fruits, green apples;
• Eggs;
• In limited quantities - cereals;
• Low-fat cottage cheese;
• Green tea.

You can quickly lose weight on broccoli by following a three-day mono-diet on this type of cabbage and kefir with minimal fat content. During these days you can lose up to 5 kg and cleanse your body well. Authorized products:

• Broccoli cooked in any way, except frying in any oils - unlimited;
• Kefir up to 1% fat content - up to 1.5 liters per day;
• Cucumbers;
• Green apples;
• Green unsweetened tea.

It is very important, as with all dietary diets, to maintain a drinking regime. This will help speed up metabolic processes and suppress the feeling of hunger. It is better to avoid salt during the diet and this will allow you to lose another 1-2 kg due to the release of excess fluid from the body.

The 10-day broccoli diet is an option for proper nutrition with daily consumption of this product and a significantly reduced calorie content. You are allowed to consume 1200 calories per day. During this time you can lose up to 6 kg.

A fasting day on broccoli will help you cleanse your intestines well and lose up to 2 kg. This is a good way to start any diet. Allowed to eat:

• Broccoli, prepared in any gentle way without the use of oils;
• Broccoli smoothie;
• Citrus fruits, kiwi, green apples and sour berries are in the first half of the day.

During such a fasting day, you need to drink at least 3 liters of clean water.

It is best to spend a fasting day drinking - this will not only cleanse the body, but also “rest” the organs of the digestive tract. It is also good to include a day on broccoli in a detox program designed for several days.

conclusions

The broccoli diet allows you to quickly get rid of extra pounds, but the result will not last long if you return to the previous principle of nutrition without changes.

This technique is only a temporary measure, and not the most rational one, so you should not resort to it unless absolutely necessary.

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Broccoli salad

Ingredients:

• Broccoli – 300 g
• Eggs – 3 pcs.
• Cucumbers – 3 pcs.
• Cottage cheese 0% – 100 g
• Olive oil – 2 tbsp. l.
• Garlic – 4-5 teeth.
• Fresh parsley – 1 small bunch
• Salt to taste

Separate broccoli into florets, boil or steam, and cool. Boil hard-boiled eggs, cut into pieces. Mix eggs, broccoli, sliced ​​cucumbers, cottage cheese and chopped garlic, add salt and finely chopped parsley, season the salad with olive oil.

KBJU per 100 g:

• Proteins – 5.5 g
• Fat – 4.5 g
• Carbohydrates – 3 g
• Calorie content – ​​72.2 kcal

Broccoli fritters

Ingredients:

• Broccoli – 400 g
• Eggs – 3 pcs.
• Whole grain flour – 3 tbsp. l.
• Salt, spices to taste

Boil or steam the broccoli, cool and puree in a blender. Add eggs, flour, salt and spices, mix thoroughly. Place the pancakes with a spoon onto a dry, preheated non-stick frying pan and bake over low heat, covered, for 2-3 minutes on each side. If you fry pancakes in oil, recalculate the KBZHU taking into account the amount of fat.

KBJU per 100 g:

• Proteins – 6.2 g
• Fat – 3.2 g
• Carbohydrates – 12.2 g
• Calorie content – ​​98.1 kcal

Recipes with broccoli in the oven, dietary. Dietary recipes

Ingredients:

• Broccoli – 120-150 g
• Eggs – 3 pcs.
• Sour cream 10% – 3 tbsp. l.
• Corn starch – 3 tsp.
• Salt to taste

Beat eggs with sour cream and starch, add salt. Broccoli inflorescences (fresh cabbage can be used raw, but frozen cabbage is best boiled in boiling water for 5-6 minutes) are placed in baking dishes and filled with egg mixture. Place the omelette in the oven and bake for 15-20 minutes at 190 degrees.

KBJU per 100 g:

• Proteins – 6.7 g
• Fat – 6.1 g
• Carbohydrates – 8.5 g
• Calorie content – ​​113.6 kcal

Bon appetit!

Smoothie recipe

Preparation:

1. Separate broccoli and cauliflower into florets.
2. Chop the onion and white cabbage.
3. Cut the bread into cubes and dry them in the microwave for 1-2 minutes.
4. Boil vegetables in salted water for 10-15 minutes.
5. Leaving enough water in the pan to cover the level of vegetables by 1-2 cm, puree the soup with a blender until smooth.
6. Add sour cream to the soup, mix well.
7. Season the soup with herbs and croutons.

Light salad

Preparation:

• Broccoli – 300 grams
• Sour cream – 200 grams
• Hard cheese – 100 grams
• Eggs – 2 pieces
• Salt - To taste
• Ground white pepper - To taste
• Vegetable oil - 2 tbsp. spoons

Main Ingredients: Vegetables, Broccoli, Eggs

Note: This page contains a simple, but at the same time very tasty recipe. Broccoli with egg in the oven is a fairly well-known dish among lovers of good food. However, if you want to know how to prepare it at home, be patient and follow our recommendations. To speed up and facilitate the preparation of this culinary product, we advise you to adhere to the following rules.

Before you start, be sure to study the list of necessary products - if something is missing, purchase it at the store. In addition, the classic composition of ingredients can be changed according to your discretion and taste. Next, read the entire cooking recipe and begin to perform each step in order, not forgetting to look at the photo, which helps to better understand how to do this or that action.

Cooking time – 25 minutes.

Number of servings – 2.

Ingredients

To prepare the intended dish, take:

• broccoli – 400 g;
• vegetable oil – 50 ml;
• ground black pepper – 1/4 tsp;
• salt – 1 tsp.

Note! For a piquant aroma and a slightly spicy aftertaste, add pressed garlic.

Per serving

• Calories: 280.5 kcal
• Proteins: 6 g
• Fat: 25.5 g
• Carbohydrates: 10.4 g

Vegetarian oven baked broccoli is very easy to prepare. Only 4 steps need to be repeated.

1. While the broccoli is being prepared for baking, you should preheat the oven to 210°C. Wash the broccoli. Remove excess moisture. Cut into inflorescences.
2. We do not throw away thin stems. They should be peeled and cut.
3. Place the prepared broccoli parts into a bowl. Salt and pepper. Add oil and mix well.
4. Line a baking dish with foil to ensure even baking. There is no need to coat with oil, since we have already used it before. Place the cabbage on foil and place in the oven. Bake for about 20 minutes: do not forget to turn over every 10 minutes. Advice! If you notice that it is burning, reduce the temperature. Place the broccoli baked according to a simple recipe on a plate. The dish can be supplemented with lemon slices.

The resulting dish can be served both as a side dish and as a main dish.

When is it better to stop using it?

No matter how healthy broccoli is, like any other product it has its contraindications (fortunately, there are quite a few of them).

The most important rule: do not be too zealous when using it. Even the healthiest foods can be harmful if overused. For example, by overeating asparagus cabbage, you can earn:

• an allergic reaction, at least urticaria (such an unpleasant rash). This reaction may be associated with an excess of vitamin A (and there is more of it in broccoli than in carrots);
• constipation or vice versa – indigestion (depending on how your body reacts to excess coarse fiber);
• excessive excitability (this happens when the body has an increased content of B vitamins);
• exacerbation of diseases of the pancreas (we try to use it especially carefully, or even completely eliminate its use during an exacerbation of pancreatitis).

Therefore, we use common sense and get only the best from this vegetable.

Basic diet

The diet has become popular due to its low calorie content. Those who have lost weight note that even after a small portion of broccoli (100 g), the feeling of hunger disappeared. What else can you eat besides cabbage? The following are allowed in the menu:

• River fish - trout, pike, bream.
• Chicken breast, turkey meat.
• Vegetable oil.
• Vegetables, especially those with a high percentage of water;
• Chicken eggs.
• Green and black tea without sugar, as well as herbal infusions.
• Freshly squeezed juice, mainly pineapple, orange and vegetable.
• Dairy products with a small percentage of fat.

At first glance, this is a small volume of products. However, it is able to provide the body with the necessary microelements that should be present in the diet every day. Recipes for broccoli dishes for weight loss will help diversify your menu.

For a snack, boiled or stewed cabbage is suitable, to which you can add a few carrots, spinach, and avocado. A light salad will satisfy your hunger and will not harm your weight loss.

Contraindications

Despite the fact that the broccoli diet for weight loss has a lot of useful qualities, it also has some contraindications.

This technique should be completely abandoned by people who have high stomach acidity caused by gastritis or ulcers. Coarse cabbage fibers can negatively affect the body and worsen a person’s condition.

You should not consume broccoli dishes for weight loss for a long time: women during pregnancy and lactation, elderly people and teenagers.

Before starting the diet, you need to eat a portion of cabbage and monitor your well-being, as well as the condition of your skin. This is done to ensure that there is no individual intolerance to broccoli. If no changes in well-being are noticed, then those who wish can proceed to the weight loss method.