baked broccoli recipes

BAKED BROCCOLI RECIPES FOR WEIGHT LOSS

Baked Broccoli Recipes contains a lot of protein, vitamin c, and fiber. It also contains potassium, calcium, selenium, magnesium, iron, and vitamins, including folic acid. In the recipe below, you have to boil some of your ingredients before baking them in the oven. Baked broccoli recipes are healthy because you use little or no cooling oil to prepare it. If you are wondering if baking broccoli is bad, the fact is that all forms of cooking destroy some of the nutrients of the vegetables. So, you do not need to stop baking your vegetables because of the high heat.  All you need to guide you through the adventure of making five different baked broccoli recipes are below.

Baked Broccoli Recipes

1.    Baked Tempeh and Broccoli

baked broccoli recipes
lottaveg.com

This recipe is healthy, delicious, filling, and colorful. It is a plant-based meal mixed with a soy product, which is very high in protein.

      Preparation Time: 20 minutes

      Cook Time: 45 minutes

      Total Time: 1 hr. 5 minutes

       Serves: 6

       Ingredients

  • 1 lb. of broccoli spears
  • 8 oz of tempeh
  • ¼ teaspoon of black pepper
  • 4 cups of brown rice
  • 3 oz of sun-dried tomatoes
  • 2 teaspoons of sugar
  • 1 teaspoon of rosemary
  • 2 tablespoons of vegetable broth
  • 1 teaspoon of salt
  • 2 cups of sliced large carrots

Preparation

i.    First cook your rice as it has been described on the pack

ii.    Then, preheat your oven to 400 degrees

iii.    Next, chop tomatoes, cut your broccoli, slice carrot and tempeh

iv.    After preparing your ingredients, spray a baking dish of 9 inches by 13 inches with non-stick cooking spray.

v.    Now, add carrots and broccoli to a mixing bowl, pour vegetable broth and toss to combine evenly. Mix it and transfer it into a baking dish.

vi.    Then, combine 1 ½ cups of water, rosemary, sugar, sun-dried tomatoes, salt, and pepper in a large pot.

vii.    Boil it for about 5 minutes or until tomatoes become soft. Ensure that you leave the pot uncovered while boiling.

viii.    Next step is to separate tempeh slices and add them into your large pot of water. Try as much as possible to get tempeh covered with liquid. By doing so, it would break apart and become crumbly. Make sure you boil till it has little or no liquid in it.

ix.    After boiling, combine tempeh and sun-dried tomato mixture in your baking dish and add all ingredients.

x.    Place in oven and bake for about 30 minutes or until broccoli and carrot are fork-tender.

xi.    Serve with a cup of brown rice

Nutritional Facts

Fat 4.7g; Carbohydrate 16g; Protein 15g; calories 135 kcal

2.    Broccoli and Cauliflower Bake

allrecipes.com

In this recipe, broccoli and cauliflower are baked with a cheese sauce to give an extraordinarily delicious taste

      Preparation Time: 20 minutes

      Cook Time: 30 minutes

      Total Time: 50 minutes

       Serves: 8

       Ingredients

  • 6 ounces of a broccoli spear
  • 2 tablespoons of butter
  • 6 ounces of cauliflower
  • 2 ½ cups of milk
  • 1 teaspoon of English Mustard
  • 8 ounces of shredded cheddar cheese
  • Cayenne pepper
  • 2 ½ tablespoons of all-purpose flour
  • Salt and pepper to taste

Preparation

i.    First of all, preheat your oven to 220 degrees C (425 degrees F )

ii.    Secondly, put water in a medium saucepan and add cauliflower and broccoli. With water covering vegetables, boil them until they become tender or for about 10 minutes.

iii.    After boiling, drain excess water, transfer them into a medium baking dish, and set aside.

iv.    Next, prepare a medium saucepan and melt butter in it. When butter melts, stir in flour and milk. While whisk all together, increases the heat to medium.

v.    When the mixture gets thick, add in English mustard, salt, pepper, and cayenne pepper.

vi.     Whisk all the ingredients until you have a very thick sauce. Ensure that the mixture does not boil, add 2/3 of your cheese and stir again.

vii.    Then, gradually pour your sauce over cauliflower and broccoli in the baking dish.

viii.    Bake your broccoli in a preheated oven for about 30 minutes. It should bubble and turn light brown. When it is 10 minutes to the end of your baking, sprinkle the remaining cheese over it and serve.

Nutritional Facts

Fat 13.9g; Carbohydrate 8.4g; Protein 10.9g; calories 200 kcal

3.    Broccoli and chicken pasta bake

baked broccoli recipes
taste.com.au

This broccoli meal is cooked in one pan and can be prepared for baking a few hours before.

      Preparation Time: 5 minutes

      Cook Time: 35 minutes

      Total Time: 40 minutes

       Serves: 4

       Ingredients

  • 200g of broccoli florets
  • 350g of quills or pasta shells
  • 175g of chestnut mushrooms
  • 2 tablespoons of olive oil
  • 80g of soft cheese with herb and garlic
  • 4 tablespoons of sun-dried tomato paste
  • 350g of boneless, skinless chicken breasts
  • 284ml carton of single cream
  • 1 clove of finely chopped garlic
  • 50g of flaked almonds
  • Bunch of finely sliced spring onion
  • 85g of grated mature cheddar

Preparation

i.    First, heat your oven to 190 degrees C, place a large pan containing salted water over heat to boil.

ii.    Next, add in 350g of pasta shells or quills, stir well and leave it to boil.

iii.    After cooking for about 6 minutes, add 200g of thinly sliced broccoli florets. Cook broccoli and pasta for 6 minutes more.

iv.    When it is well cooked, drain salted water and transfer it back into the pan. Set aside

v.    Place a large pan over heat and pour two tablespoons of olive oil. When it heats up, add skinless, boneless chicken breasts and fry it until it turns light brown

vi.    Also, add chestnut mushrooms, stir and add sun-dried tomato paste, 80gof soft cheese, and single cream. Gradually, stir them together over heat until the cheese melts and you have a thick sauce. Add salt and pepper to season.

vii.    Now gently pour the sauce over your set aside pasta, stir to coat, transfer into 1.7 liters ovenproof dish, and level it.

viii.    Then, mix finely chopped spring onions, garlic cloves, mature cheddar, and flaked almonds in a bowl. Sprinkle these toppings over your pasta and bake for 20 minutes until it becomes lightly golden.

Nutritional Facts

Fat 27g; Carbohydrate 71g; Protein 37g; calories 665 kcal

4.    Cheesy Chicken and Broccoli Bake

tasty.co

This recipe is easy to prepare and gets ready in less than an hour. It is deliciously creamy.

       Preparation Time: 5 minutes

      Cook Time: 30 minutes

      Total Time: 35 minutes

       Serves: 4

       Ingredients

  • 1 cup of shredded cheddar cheese
  • ½ teaspoon of onion powder
  • 1 cup of long grain rice
  • 1 ½ cups of chicken cheese
  • ¼ teaspoon of black pepper
  • 1 can cream of chicken
  • 2 cups of diced broccoli
  • Cheddar cheese for toppings

Preparation

i.    First preheat oven to 375 degrees F (190 degrees C)

ii.    Secondly, add rice, pepper, onion powder, cream of chicken, broccoli, chicken stock, cheese into a casserole dish. Mix until everything is thoroughly combined.

iii.    Then, lay your chicken over the rice. Meanwhile, space them evenly.

iv.    Now, cover your casserole dish with foil and bake for about 50 minutes

v.    Next, remove the cover and sprinkle cheese over the chicken top. Put it back in the oven and bake for 5 minutes more or until cheese is melted. This time you don’t have to cover with a foil.

vi.    When it cheese has melted, remove it from the oven and serve.

Nutritional Facts

Fat 39 g; Carbohydrate 99g; Protein 30g; calories 215 kcal

5.    Baked Broccoli and Salmon with Sweet Potatoes

baked broccoli recipes
aiweightlossdiet.com

Baked broccoli with salmon and sweet potatoes is delicious and filling.

Preparation Time: 5 minutes

      Cook Time: 20 minutes

      Total Time: 25 minutes

       Serves: 4

       Ingredients

  • 100g of Broccoli
  • 200g of salmon fillet
  • 130g of sweet potato
  • Salt and pepper to taste

Preparation

i.    First of all, preheat the oven to 200-degree C.

ii.    Next, wash your sweet potato thoroughly. You can use a fork to pierce the skin of your potato.

iii.    Then, line your baking tray with baking paper and place sweet potato on it.

iv.    Now, put it in the oven and bake until after 30 minutes. Cut a large piece of aluminum foil and place salmon in it. Add a pinch of salt and pepper.

v.    Then cover the foil to look like a parcel by covering one side of the fish with the foil’s edge. Then fold over both edges of the foil. Do the same with the remaining edges to seal it well.

vi.    After sealing, place your fish parcel on a baking tray and put it in the oven to bake for at least 15 minutes. Make sure it is thoroughly cooked.

vii.    Wash your broccoli and put in a pot of salted water; boil broccoli until it is tender or for about 5 minutes.

viii.    Next, place cooked fish on a plate, scoop out the potato and place on the plate, cut fish lengthwise to show flesh on one side, and add broccoli to the plate also.

ix.    Arrange all on a plate and serve.

Nutritional Facts

Fat 7.2g; Carbohydrate 33.4g; Protein 44.8g; calories 559 kcal.

Baked broccoli recipes are delicious and healthy. You would be able to testify to that after trying out the recipes above. Meanwhile, do not forget to share your experience.

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