Very fresh young broccoli can be
served raw as an hors d'oeuvre, or in salads. Its taste and
texture, however, don't agree with all palates; in general,
most people prefer broccoli cooked. Whichever way you serve
the vegetable, first rinse it under cold running water.
Most people cut off and discard
the leaves; however, they are eminently edible and contain
even more beta-carotene than the florets. If you wish, peel
the stalks--which get tougher the longer you keep the
broccoli--but remove only a thin layer to preserve the
nutrients.
Cooked broccoli should be tender
enough so that you can pierce the stalks with a sharp knife,
but it should still remain crisp and bright. You can achieve
this level of doneness with any of the methods that follow;
however, steaming and microwaving preserve more of the
nutrients. Because the broccoli florets tend to cook much
faster than the stalks, either split the stalks about halfway
up or cut an X in the bottom of each stalk. Another option is
to cut off the florets and add them to the pot after the
stalks have cooked for two to three minutes. You can also cut
both the florets and stalks into smaller pieces for fast, even
cooking.
For boiling or steaming, use a
non-aluminum pot or pan, since aluminum appears to heighten
broccoli's cooking odors.
Boiling:
Boiling broccoli, uncovered, in a large pot with plenty of
water has the greatest dispersing effect on the chemical
compounds released by cooking, and can thereby yield a milder
taste. But boiling in a large amount of water results in a
loss of vitamin C and allows about half of the indole content
to escape. If you choose this method, however, bring the water
to a rapid boil before adding the broccoli. Cooking time: five
to seven minutes.
Microwaving:
Arrange one pound of broccoli, in wheel-spoke fashion, in a
microwaveable dish, with the florets pointing toward the
center. Add 1/4 cup water and cover. Halfway through the
cooking time, rotate the container. Cooking time: six to 10
minutes.
Steaming:
Not only does steaming preserve the most nutrients, but it
also keeps the florets from breaking apart. After steaming for
one to two minutes, uncover the pot for 10 to 15 seconds, to
disperse the strong-tasting sulfurous compounds that form in
cooking. Cooking time: five to seven minutes.
Stir-frying:
Stir-fry for two minutes, then add a little broth or water,
cover the pan and let steam until crisp-tender. Cooking time:
four to five minutes.
