Vegetable10 recipes
boiled unsalted frozen chopped broccoli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
broccoli headsbroccolihari gobhibroccoli floretshari phool gobhicalabresegreen cauliflowerbroccoli crownsraw broccoli flower clusters
SERVING
CALORIES
28
PROTEIN
3.1g
CARBS
5.3g
FAT
0.12g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28kcal—
Protein3.1g6%
Carbohydrates5.3g2%
Fiber3.0g11%
Sugar1.5g3%
Total fat0.12g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water90.7g—
MINERALS
Sodium11mg0%
Potassium142mg3%
Calcium33mg3%
Iron0.61mg3%
Magnesium13mg3%
Phosphorus49mg4%
Zinc0.28mg3%
Copper0.03mg3%
Manganese0.22mg10%
Selenium0.70µg1%
VITAMINS
Vitamin A51µg6%
Vitamin C40.1mg45%
Vitamin D0µg0%
Vitamin E1.3mg9%
Vitamin K88.1µg73%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.08mg6%
Niacin (B3)0.46mg3%
Pantothenic acid (B5)0.27mg5%
Vitamin B60.13mg8%
Folate (B9)56µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup184g
1 tablespoon11.5g
1 teaspoon3.8g
1 ml0.8g
1 liter766.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin C, which supports the immune system and skin health.
- ✓Rich in Vitamin K, essential for blood clotting and bone health.
- ✓High in dietary fiber, which aids digestion and promotes a feeling of fullness.
- ✓Contains sulforaphane, a compound with potent antioxidant and anti-inflammatory properties.
- ✓Provides folate, which is crucial for cell growth and metabolism.
COOKING TIPS
In the kitchen.
- 1Since it's pre-cooked, only reheat it briefly to avoid it becoming mushy. Sautéing or steaming for 2-3 minutes is sufficient.
- 2Toss with olive oil, garlic powder, and parmesan cheese, then roast at 400°F (200°C) for 10-15 minutes to enhance flavor and add texture.
- 3Easily incorporate into casseroles, frittatas, pasta sauces, or soups by adding it during the last few minutes of cooking.
- 4Blend with vegetable broth, a potato for thickness, and a splash of cream or coconut milk for a quick and nutritious soup.
STORAGE
Keep it fresh.
- Store leftovers in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, re-freeze by spreading on a baking sheet until solid, then transfer to a freezer bag. Use within 2-3 months for best texture.
FAQ
Frequently asked questions.
Is boiled unsalted frozen chopped broccoli healthy?
Yes, it is highly nutritious and low in calories. It is an excellent source of Vitamin C for immune support, Vitamin K for bone health, and fiber for digestive wellness, while also providing potent antioxidants like sulforaphane.
How many calories and protein are in 100g of this broccoli?
A 100g serving contains approximately 28 calories and 3.1g of protein. It is a low-calorie, low-fat vegetable option that provides a modest amount of plant-based protein relative to its calorie count.
Is boiled frozen broccoli good for weight loss?
Yes, it is an ideal food for weight loss due to its low energy density and high fiber content. The fiber helps promote satiety, making you feel full longer while consuming very few calories.
Is this broccoli keto-friendly?
Yes, it is very keto-friendly. With only 5.35g of total carbohydrates per 100g and a significant portion of that being dietary fiber, the net carb count is low enough to fit into most ketogenic meal plans.
Is boiled unsalted frozen chopped broccoli vegan and gluten-free?
Yes, this ingredient is naturally vegan and gluten-free. As it contains no added salt, fats, or grains, it is suitable for plant-based diets and those with gluten sensitivities or Celiac disease.
How do you prepare or reheat frozen chopped broccoli that has already been boiled?
Since it is pre-cooked, you only need to heat it through. You can microwave it for 1-2 minutes with a tablespoon of water, steam it briefly, or toss it directly into hot soups and stir-frys during the last few minutes of cooking.
Does boiling frozen broccoli remove its nutrients?
Some water-soluble vitamins, like Vitamin C and folate, can be reduced during the boiling process. However, because frozen broccoli is blanched at peak ripeness, it still retains a high level of essential vitamins and minerals compared to older 'fresh' produce.
How long does frozen chopped broccoli last in the freezer?
When stored properly at 0°F (-18°C), frozen broccoli will maintain its best quality for about 8 to 12 months. While it remains safe to eat after this period, the texture may degrade and freezer burn may occur.
How can I tell if frozen broccoli has gone bad?
Signs of spoilage include a dull, brownish color instead of green, an off-smell, or excessive freezer burn (large ice crystals and shriveled texture). If the broccoli feels slimy after thawing, it should be discarded.
Can I eat this broccoli raw or cold after thawing?
Since this broccoli has already been boiled, it is safe to eat cold once thawed. It can be added directly to cold grain salads or pasta salads, though most people prefer it reheated to improve the texture.
RECIPES
Cook with boiled unsalted frozen chopped broccoli.
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