Vegetable | Vegan Vegetarian Gluten Free Low Calorie Keto Whole Food

Broccoli

Brassica oleracea var. italica Allergen-Free
broccoli

Sourcing & Taxonomy

  • Family Brassicaceae (Cruciferae)
  • Primary Cuisine Western, Mediterranean, East Asian
  • Seasonality Fall, Winter, Spring
  • Source Plant

The Forktionary Angle

"Embrace the versatility and exceptional nutritional benefits of broccoli, a staple for healthy and delicious meals."

Definition

A green cruciferous vegetable known for its edible flowering heads, thick stalks, and high nutritional value.

Sensory Profile

TasteEarthy, Slightly bitter, Pungent
TextureCrisp, Tender-crisp, Fibrous
AromaSulfur, Fresh, Green
AcidityLow

Technical Metrics

Fiber Content

Significant dietary fiber source

Storage Life (Fresh)

5-7 days (refrigerated)

Vitamin C Content

Over 100% DV per 1 cup serving

Nutrition Facts

Per 88g (1 cup chopped)
Calories34 kcal
Total Fat0.4 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein2.8 g
Total Carbohydrate6.6 g
Dietary Fiber2.6 g
Total Sugars1.7 g
Calcium47 mg
Iron0.7 mg
Potassium316 mg

Chef’s Secret

Don't discard the stalks! Peel the tough outer layer, and the inner stalk is sweet and tender, great for slicing into stir-fries or roasting.

Substitutions

Best Match

Cauliflower

1:1

Similar texture and versatility in cooking, milder flavor.

Broccolini

1:1

Milder, sweeter flavor, more tender stalks, excellent roasted.

Asparagus

1:1

Green vegetable with a distinct flavor, good steamed or roasted.

Green Beans

1:1

Different texture, but a common green vegetable side.

Buying Guide

Choose broccoli with tight, dark green florets and firm stalks; avoid yellowing or soft spots.

Flavor Pairings

Garlic lemon cheese soy sauce olive oil almonds beef chicken.

Recipes Using Broccoli

Broccoli 30 Minutes Or Less Number Of Servings Vegetarian

99 Calorie Broccoli Soup

Craving a healthy and flavorful soup without the guilt? This 99-calorie broccoli soup recipe from Dr. Weil is your answer! A light and refreshing alternative to creamy broccoli soups, this recipe is packed with flavor and ready in minutes. Enjoy two guilt-free bowls of this vibrant, delicious soup! Perfect for weight watchers and healthy eaters alike.

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Main Ingredient Poultry Preparation Main Ingredient

Alfredo Chicken And Biscuits

A comforting and flavorful casserole featuring tender chicken in creamy Alfredo sauce, topped with fluffy homemade biscuits. This easy recipe from Taste of Home is perfect for a weeknight dinner or a casual weekend meal. Get ready for a taste of home-style comfort!

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Low Cholesterol Comfort Food Low Calorie Eggs Dairy

All In One Broccoli Macaroni And Cheese

Craving comfort food? This speedy one-pan Broccoli Mac & Cheese recipe is ready in under 20 minutes! Perfectly creamy and cheesy, it's the ultimate weeknight meal for one. Elevate it with extra cheddar or Italian blend cheese for an extra cheesy kick! Easy, delicious, and satisfying.

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From Scratch Main Ingredient Leftovers Inexpensive

Amazing Broccoli Cheese Casserole

This family-favorite broccoli cheese casserole is so good, it's become a staple at every gathering! Creamy, cheesy, and perfectly comforting, this side dish is guaranteed to impress. Get ready for rave reviews – it's that delicious! Easy to make, yet bursting with flavor, this recipe is perfect for special occasions or a weeknight dinner.

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Chicken Breasts Pasta Pasta Rice And Grains Meat

Angel Hair Pasta With Chicken Mk

A quick and easy family favorite! This delightful Angel Hair Pasta recipe is ready in under 30 minutes and features tender chicken, vibrant veggies, and a creamy parmesan sauce. Perfect for a weeknight dinner that kids and adults will love.

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Technique 30 Minutes Or Less Healthy 2 Healthy

Apple Broccoli Salad

Craving a healthy and delicious salad? This Apple Broccoli Salad is a game-changer! Forget heavy mayo-based dressings – this recipe uses creamy yogurt for a lighter, tangier twist. With quick prep (thanks to your food chopper!), this vibrant salad is perfect for a light lunch, a healthy side dish, or a refreshing summer meal. Get ready for a burst of fresh apple and crunchy broccoli goodness!

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Low In Something Course Chicken Preparation

Asian Style Chicken Broccoli

This quick and easy Asian-style chicken and broccoli recipe is a weeknight dinner winner! Inspired by a popular blog, this recipe delivers a flavorful and satisfying meal ready in under 20 minutes. Tender chicken and crisp-tender broccoli are tossed in a savory sauce that's bursting with umami. Perfect for busy weeknights!

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Dietary Preparation Number Of Servings Time To Make

Aubergine Eggplant And Broccoli Laksa

Spice up your life with this vibrant Aubergine (Eggplant) & Broccoli Laksa! This flavorful soup is packed with healthy veggies, boasts a delicious coconut curry broth, and is surprisingly easy to make in just 35 minutes. Clear your sinuses and warm your belly with this aromatic and satisfying meal. Perfect for a quick weeknight dinner or a healthy weekend treat. #Laksa #Eggplant #Broccoli #CoconutCurry #HealthySoup #SpicyFood #EasyRecipe

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Stir Fry Stove Top Shellfish Time To Make

Bahian Spicy Shrimp

Savor the fiery flavors of Brazil with this authentic Bahian Spicy Shrimp recipe! A vibrant blend of aromatic spices, fresh herbs, and succulent shrimp simmered in creamy coconut milk. Customize the spice level to your liking – from a gentle warmth to a fiery kick. This easy-to-follow recipe is perfect for a weeknight meal or a special occasion. Serve over fluffy rice for a truly unforgettable taste of Bahia!

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Vegetarian Oven Time To Make Vegetables

Baked Broccoli Frittata

This light and fluffy broccoli frittata recipe is a family favorite, perfect for a healthy and delicious brunch or light dinner! Inspired by a classic recipe, this versatile dish can be customized to your liking – use a mix of eggs and egg whites, or even egg substitute for a vegan option. The result is always a tender, cheesy, and vibrant broccoli bake that's sure to become a new go-to.

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Chicken Occasion Poultry Time To Make

Baked Chicken Breasts With Garlic And Oregano

Impress your family with this flavorful and easy weeknight dinner! Juicy baked chicken breasts, infused with garlic and oregano, are perfectly complemented by steamed broccoli and garlicky pasta. This recipe is ready in under an hour and is guaranteed to become a family favorite. Search terms: baked chicken, garlic chicken, oregano chicken, weeknight dinner, easy chicken recipe, family dinner.

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Preparation Low Saturated Fat Course Dietary

Baked Chicken Teriyaki

Juicy baked chicken teriyaki, ready in under an hour! This easy weeknight recipe features a flavorful, thick teriyaki glaze that's perfect for busy weeknights. Serve with fluffy rice and steamed broccoli for a complete and satisfying meal. Customize it with your favorite chicken cut – bone-in, boneless, breasts, or thighs – and adjust cooking time for perfectly cooked chicken every time. Get ready for a taste explosion!

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Dietary Potatoes Course Low Carb

Baked Vegetables

Crispy, tender, and bursting with flavor! This simple baked vegetable recipe is perfect for a healthy weeknight dinner or a delicious side dish. We'll get those potatoes perfectly tender before adding the other veggies for even cooking. Get ready for a delightful medley of roasted goodness!

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30 Minutes Or Less Main Dish Grains Time To Make

Barley And Sesame Chicken Stir Fry

This quick and easy 20-minute Barley and Sesame Chicken Stir-Fry recipe from Lorna Sass's "Whole Grains Every Day, Every Way" is packed with flavor and healthy ingredients. Perfect for a weeknight dinner, this recipe uses leftover cooked barley (or your favorite grain!) and pre-sliced chicken for ultimate convenience. The savory sesame sauce, crunchy vegetables, and tender chicken create a delicious and satisfying stir-fry that's sure to become a family favorite. Pair it with a crisp Chenin Blanc for the ultimate culinary experience!

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Main Ingredient Easy For 1 Or 2 Low Carb

Basil Chicken With Broccoli

Ready in 15 minutes, this vibrant Thai-inspired Basil Chicken with Broccoli Stir-Fry is a quick and healthy weeknight meal! Our modified version of a SparkRecipes classic, this recipe is packed with flavor and easily customizable. Swap broccoli for asparagus or cauliflower – or add them all for a super veggie boost! Serve over fluffy rice for a complete and satisfying dinner.

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Low Carb Seafood Stir Fry Meat

Beef And Scallops

Experience a whirlwind of flavor with this incredibly quick and easy Beef and Scallops Stir-Fry! Perfectly seared beef and succulent scallops dance in a vibrant, light sauce – no heavy saucing here! Serve this restaurant-quality dish over fluffy rice or noodles for a complete and satisfying meal. Perfect for a weeknight dinner or impressing guests.

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Cuisine Meat Main Dish Main Ingredient

Beef Vegetables And Rice Noodles With Oyster Sauce

A quick and easy one-pot Asian-inspired stir-fry! This vibrant dish combines tender beef, crisp vegetables, and perfectly cooked rice noodles in a rich and savory oyster sauce. Ready in under 40 minutes, it's a delicious weeknight meal the whole family will love. Inspired by a recipe from 'A-Z of Asian Ingredients'.

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60 Minutes Or Less Rice Weeknight Vegetables

Broccoli And Rice Soup

This comforting Broccoli & Rice Medley Soup is the perfect recipe for sensitive stomachs or when you're craving a light yet satisfying meal. Inspired by a request for a gentle post-cleanse recipe, this soup features a flavorful broth, tender broccoli, and hearty Great Valley Rice Medley (found at Costco!). It's quick to make, incredibly delicious, and guaranteed to soothe your soul. Get ready for a warm hug in a bowl!

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