Broccoli Stir Fry / Broccoli Recipe

DESCRIPTION

This is easy and tasty recipe, if you really conscious about health and want to eat healthy food,u must consider about this recipe.This simple recipe don't need list of ingredients.very good for weight reduction,and also for bachelors who want to make quick and healthy recipes.....now lets see health benefits of this wonderful flower vegetable.....

Fresh Broccoli

1. Broccoli is one of the very low calorie vegetable. It provide just 34      calories per 100 gm.
2. It is also good source of minerals like calcium, magnesium, iron, manganese, selenium, zinc,phosphorus.
3. Dietary fiber, minerals, vitamins and anti-oxidants that have proven health benefits.
4. Fresh Broccoli is store house of many phyto nutrients. It helps protect  from prostate, colon, urinary bladder, pancreatic and breast cancer.
5. Fresh Broccoli is rich source of Vitamin C. As you know Vitamin C is a powerful natural anti-oxidant and immune modular, helps fight against flue causing viruses.
6. Also it contains very good amount of another anti-oxidant Vitamin A. which is essential for healthy eye sight.
7. It is also rich source of Vitamin  K and B-complex group of Vitamins like Vitamin B3, B5, B6, riboflavin and some amount of omega 3 fatty acids.
8. It contains high amount of pottassium which helps to maintain a healthy nurves system and optimal brain function. As well as promotes regular muscle  growth.
9. It contains high levels of calcium and Vitamin K, both are important for bone health and prevention of osteoporosis.
10. A 1/2 cup servings of cooked broccoli provides 50 micrograms of folate. folate and folic acid play esssential roles in cell formation and growth, DNA and RNA production and homocysteine metabolism.So broccoli is very good for pregnant women's.
11. Vitamin B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack and stroke.

So here we come to know broccoli has bunch of nutrients and lots of health benefits.

Now let me show you a simple easy to make Indian style Broccoli stir fry recipe...

INGREDIENTS

Broccoli - 2 cups
Onion - 1 medium size (cubed)
Garlic - 3 cloves (minced)
Red chili powder - 1 tspn
Turmeric powder - 1/4 tspn
Garam masala - 1/2 tspn
Salt- to your taste
Oil - 3 tspn


METHOD

• Heat a pan with 2 tspn of oil, now add minced garlic fry til raw smell goes.

• Then add cubed onion give a quick stir. 

• Immediatly add broccoli and fry for about 2 mins Now you can see that broccoli starts leave water.

•  Now add turmeric, red chilli powder,garam masala,salt.

•  Fry for just 4-5 mins,switch off the heat and serve hot.

NOTES

1. Don't cook broccoli for long time, it will get smash. It tastes good when half cooked. 
2. Wash the broccoli before cooking as like califlower.
3. you can use this as stuffing for sandwich, chapati rolls.
4. Side dish for rice variety or simply you can eat like snack.