Usually, families use microwaves to reheat food to save cooking time with one-time prepared dishes or to defrost foods stored in the freezer compartment. Especially, they don’t know how to steam broccoli in microwave.
Besides, many smart housewives have used microwave ovens to bake cakes so that the family can have more delicious dishes and make the most of the microwave’s functions.
However, using a microwave to steam vegetables is an unbelievable thing, especially broccoli. Many people think that if you put green vegetables in the microwave, they will quickly wilt and burn to ash, damaging the microwave.
That’s when you don’t know the secret to steam broccoli in just 2-3 minutes but they are still green, ensuring nutrients, eliminating the worry that broccoli is overcooked, making broccoli no longer delicious.
Here’s how to steam broccoli in the microwave, this article will show you:
- Some benefits of eating broccoli
- How to steam broccoli in microwave step-by-step
Some Advantages Of Eating Broccoli
Contains many vitamins, minerals, and biological compounds
One of the biggest benefits of broccoli is its high content of essential nutrients. The amount of vitamins, minerals, fiber, and some biological compounds found in broccoli is very good for health. Broccoli contains a lot of vitamin C, vitamin A, vitamin K, vitamin B9 (Folate), and some minerals like Potassium, Phosphorus, and Selenium.
Broccoli can be eaten raw or cooked, both of which have health benefits but have different nutritional profiles. Different cooking methods such as boiling, sautéing, or steaming can change their nutritional composition, especially vitamin C, protein, and sugar. Steaming is the best way to preserve nutrients.
However, steaming or eating fresh all provide a good amount of vitamin C for the body. About 78g of cooked broccoli will provide 84% of the minimum energy required for the body.
The nutrients in broccoli are beneficial during pregnancy
A healthy pregnancy needs to be provided with all the necessary nutrients. In particular, broccoli contains many B vitamins, especially B9 (folate), an essential micronutrient for the development of the fetus’s nervous system.
The use of broccoli helps increase the amount of folate to help pregnant women prevent neural tube defects for the fetus. Some studies show that broccoli enhances cognitive development in infants.
Broccoli helps protect skin from sun damage
Ultraviolet radiation from the sun is a common cause of skin cancer in humans. Compounds in broccoli help the body fight the harmful effects of these UV rays.
Animal studies using compounds extracted from broccoli reduced the incidence and progression of UV-induced skin cancer in rats. In addition, some studies have shown a protective effect on skin damage of compounds in broccoli after high sun exposure.
Make long hair shiny
In fact, this vegetable is an extremely rich source of vitamins A, C, and calcium, even helping to stimulate hair growth. The reason is that these vitamins work to promote the production of sebum, an oily secretion on the skin that acts as a moisturizer, helping to nourish the scalp and hair.
On the other hand, the hair follicles and hair fiber both need the protection of calcium. So, if you want to have long, strong, and lustrous hair, add broccoli to your daily diet!
Nourish the skin from deep inside
One of the special beauty benefits of broccoli is that the nutrients contained in this vegetable will help your skin become radiant and bright. Therefore, you can limit the use of chemical-laden lotions to be able to nourish the skin from deep within in a natural way.
Glucoraphanin, a special organic compound found in broccoli, works to help regenerate the skin – especially those damaged by the sun. At the same time, nutrients such as vitamins B, E, and beta-carotene also help keep the skin healthy and smooth.
Enhance eye health
Lutein and zeaxanthin are two active ingredients found in broccoli that may help protect against macular degeneration, vision loss, and cataracts.
Not only that, broccoli contains beta-carotene, vitamin A, phosphorus, and other vitamins such as B – complex, vitamins C, E which are very good active ingredients for eyes, protecting eyes from night blindness.
Support weight loss
Broccoli is a good carb and rich in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and limits overeating other foods.
Along with that, broccoli is also very good for weight loss because it is rich in fiber. It is an ideal green vegetable to add to your daily salad.
In addition, broccoli also contains protein, suitable for vegetarians who cannot meet the required amount of protein.
How To Steam Broccoli In Microwave Step-By-Step
Step 1: Clean Broccoli
First, you cut off each cotton branch but remember to keep the stem.
Next, you cut the body into four lengthwise and then cut it into bite-sized chunks. When cutting, remember to cut diagonally so that the seasoning is more permeable and permeable.
After cutting, take the cotton and body to wash with water
This way, you will not waste the abundant vitamins and minerals in the broccoli stem and make the dish more nutritious.
Step 2: Put broccoli in a bowl and add water
Choose bowls with lids (if possible).
Choose to use large porcelain bowls or small porcelain trays.
With 450g of broccoli (about one), you will add 2-3 tablespoons of water.
You don’t need to spread the broccoli in one layer because the steam will rise and affect the layers above and below.
Close the lid tightly, with as little opening as possible so that the steam does not escape.
If your plate doesn’t have a lid, you can use microwave-safe cling film.
A large, heavy, microwave-safe dish can replace the lid if you don’t like using cling film.
Step 3: Start the microwave
Microwave on high power until broccoli is tender but still crispy and has a nice bright green color.
Since every microwave has a different wattage, you should check the broccoli after the first 2 minutes. If the broccoli is still undercooked, you need to cover and keep the microwave on.
If heated for too long, the broccoli will become mushy.
Step 4: Season and taste it!
You can eat broccoli immediately after steaming, eat it with sauces or spices, or combine it with other recipes such as butter, lemon juice, olive oil.
Frequently Asked Questions
How to choose the best broccoli?
- Don’t buy yellow broccoli
We all know that there are two popular types of broccoli on the market, broccoli, and broccoli. However, when you go to the market or supermarket and see a type of broccoli that has turned yellow, you should not buy it. This type of broccoli has been damaged, overripe due to being left for a long time, so it is no longer guaranteed to provide enough nutrients for the body.
- Don’t buy broccoli and feel light when holding it
In addition to seeing the color, you should also feel the freshness of broccoli by holding it in your hand. If you put it on your hand, it feels a bit heavy, this means that this type of broccoli is of good quality, fresh, and full of water. But on the contrary, if it is lighter, feels hard to the touch, and the stem is thick, it may be the type of broccoli that has been in the water due to being left for a long time and is no longer fresh.
- Observe the cut in the broccoli stalk
When you look at the cuts on the stalks of broccoli, if they are freshly cut, they will be green and slightly moist. But when you see a dry cut, a little red, it is broccoli that has been cut for a long time, is no longer fresh, and has lost moisture and nutrients.
Steam Broccoli In The Microwave Or The Stove?
Steaming food in the microwave has many health benefits as well as weight management. Because when cooking food with a microwave oven, it is possible to retain a significant amount of water in food, and at the same time maintain the nutritional properties, vitamins, and mineral salts available in the food.
Dishes will require fewer condiments such as oil, butter, and sauces because steaming does not make a food dry, but also retains the fleshy and succulent taste. As a result, you can enjoy delicious foods with fewer calories.
You also get these benefits from steaming the traditional way or using a food steamer, but microwaves steam food faster.
Steaming broccoli preserves its color, texture, flavor, and nutritional content better. Steaming is also considered one of the simplest ways to prepare broccoli and can be done in minutes.
There are two ways to steam broccoli using the stove or the microwave. Both of these methods are quick and easy to do and give the same results. But for each different vegetable, it is done at different times and temperatures.
To make this recipe does not require you to prepare elaborately. Most people will use utensils that are readily available in the kitchen: pots, lids, and bottles, and that is all that is needed for steaming on the stove. As for how to steam food in the microwave, a microwave-safe bowl and plastic wrap are essential.
Who should not eat broccoli?
People with a history of stomach pain: Broccoli is a vegetable that contains a lot of fiber, easily produces a lot of gas, causing bloating when eaten raw. Therefore, people with stomach disease should cook it before using or replace it with another food.
People with gout and kidney stones: Broccoli is quite high in purines, so they can make the symptoms of gout and kidney stones worse. Therefore, people in this group of diseases should avoid using it to avoid unwanted effects.
People with thyroid disease: Because thiocyanates prevent the body’s absorption of iodine, people with thyroid disease should not use it to avoid unwanted effects.
How to use broccoli properly?
Some notes when processing and using broccoli.
Do not cook at high temperatures: For broccoli, you should not overcook it because it will lose the nutrients in the vegetable. According to experts, when processing broccoli at high temperatures, many components such as vitamins and active substances that have the effect of preventing cancer will be reduced or lose all effect.
Do not cut before washing: Not only broccoli but all vegetables, you should wash thoroughly or soak in dilute salt water for about 5-10 minutes before cutting.
Do not remove the stalk when using: According to experts, the stalk of broccoli has more fiber content than the whole part of broccoli, so this is an extremely good part for those who need to control weight and those who want to lose weight.
Use the whole leaves of broccoli: Broccoli leaves contain a very rich content of beta – carotene and this is an antioxidant. Not only that, but the leaves also contain a lot of vitamin A, which is good for the eyes.
Do not eat broccoli when taking blood thinners: When you are on blood thinners, you should not use broccoli because it is very dangerous. The reason is that the high vitamin K content in this vegetable will inactivate warfarin, causing the risk of increased blood clotting, so it is very dangerous for patients.
Can Diabetics Eat Broccoli?
Diabetics can eat broccoli because sulforaphane has an effective blood sugar control effect. Therefore, it is very good for people with diabetes.
What are the benefits of broccoli sprouts?
Broccoli sprouts have a very high cancer prevention effect, 50 times higher than broccoli thanks to the abundant amount of sulforaphane found in the nutritional composition.
Is it good to eat a lot of broccoli?
Not only broccoli but all foods are bad when eaten in excess. Eating too much broccoli can lead to hypothyroidism because it prevents the body from absorbing iodine.
Can pregnant women eat broccoli?
Broccoli is very good for pregnant women, it provides nutrients for the body and supports the development of the fetus. However, pregnant women should only eat in moderation to avoid abuse.
Among the cooking methods, the microwave way of steaming broccoli is the solution to help steam broccoli in the shortest and easiest time. Moreover, this way also helps to maintain more of the nutritional values found in broccoli, such as folate, vitamins A and C. In terms of taste, the dish retains the characteristic soft, sweet taste of broccoli. steam. With what the above article shares, hopefully, you will know how to steam broccoli in microwave and have more useful and delicious cooking knowledge.