Produce · vegetables

Broccoli

Allergens: none flagged.

Per 100 g

Calories	32 kcal
Protein	2.6 g
Carbohydrate	6.3 g
Fiber	2.4 g
Total sugars	1.4 g
Fat	0.3 g
Saturated fat	0 g
Cholesterol	0 mg
Sodium	36 mg
Potassium	303 mg
Calcium	46 mg
Iron	0.69 mg
Magnesium	21 mg
Zinc	0.42 mg
Vitamin A	8 mcg
Vitamin C	53.3 mg
Vitamin D	0 mcg
Vitamin E	0.15 mg
Vitamin K	102 mcg
Thiamin (B1)	0.08 mg
Riboflavin (B2)	0.11 mg
Niacin (B3)	0.64 mg
Vitamin B6	0.19 mg
Folate	65 mcg
Vitamin B12	0 mcg

Reference-style values for the edible portion. They are estimates for cooking math, not a laboratory assay of your exact ingredient.

Recipes

Japanese

Miso Maple Salmon

A quick miso-maple glaze on roasted salmon.

24 min619 kcalModerate38 g protein

🇨🇳 ChinaEast Asia

Parchment Five-Spice Chicken

Chicken breast · Five-spice powder · Zucchini

Chinese

Parchment Five-Spice Chicken

Parchment Five-Spice Chicken. The paper packet traps the five-spice. Open it at the table so the steam hits you first.

29 min236 kcalHealthy30 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

White Pepper Beef and Celery

Beef sirloin · Celery · Broccoli

Chinese

White Pepper Beef and Celery

White Pepper Beef and Celery. White pepper is the heat here, not chili. Bloom it in the teaspoon of oil so it smells floral, not dusty.

27 min262 kcalHealthy31 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

Steamed Chicken with Sichuan Pepper

Chicken breast · Bok choy · Broccoli

Chinese

Steamed Chicken with Sichuan Pepper

Steamed Chicken with Sichuan Pepper. A steamed chicken can still taste Sichuan if the pepper is toasted and scattered after the basket comes off.

29 min237 kcalHealthy31 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

Hunan Cumin Beef and Celery

Beef sirloin · Celery · Broccoli

Chinese

Hunan Cumin Beef and Celery

Hunan Cumin Beef and Celery. Cumin is toasted in the teaspoon of oil until it smells like a grill, then the beef hits the pan in one layer.

27 min263 kcalHealthy31 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

Hakka Salt-Roasted Chicken

Chicken breast · Five-spice powder · Broccoli

Chinese

Hakka Salt-Roasted Chicken

Hakka Salt-Roasted Chicken. A salt crust is the old method, and you do not eat the crust. Here a small pinch seasons the meat and the oven does the rest.

43 min236 kcalHealthy30 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

Beijing Beef and Leek Braise

Beef sirloin · Leek · Broccoli

Chinese

Beijing Beef and Leek Braise

Beijing Beef and Leek Braise. Leeks are the Beijing aromatic here. Wash them twice, then braise them until they are sweet and the beef is just done.

47 min335 kcalHealthy34 g proteinUnder 400 kcal

🇹🇭 ThailandSoutheast Asia

Chiang Rai Lemongrass Beef

Beef sirloin · Lemongrass · Broccoli

Thai

Chiang Rai Lemongrass Beef

Chiang Rai Lemongrass Beef. Lemongrass beef with broccoli so the plate has fiber and crunch. The beef is sliced thin and cooked hot and fast.

27 min264 kcalHealthy31 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Tokyo Chicken Tsukune

Chicken breast · Scallion · Spinach

Japanese

Tokyo Chicken Tsukune

Tokyo Chicken Tsukune. Tsukune are grilled chicken meatballs. Shape them small, grill them through, and skip the sweet tare in favor of a little soy.

29 min242 kcalHealthy33 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Yamaguchi Ginger Squid

Squid · Fresh ginger · Spinach

Japanese

Yamaguchi Ginger Squid

Yamaguchi Ginger Squid. Squid simmered briefly with ginger. Two minutes is the window. Broccoli makes the plate a full one.

37 min265 kcalHealthy33 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Kumamoto Mustard Chicken and Broccoli

Chicken breast · Spinach · Mustard seed

Japanese

Kumamoto Mustard Chicken and Broccoli

Kumamoto Mustard Chicken and Broccoli. A peppery chicken and greens pot. Mustard seed is the Kumamoto-ish heat, used by the pinch.

37 min257 kcalHealthy35 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Hakodate Ginger Squid

Squid · Fresh ginger · Spinach

Japanese

Hakodate Ginger Squid

Hakodate Ginger Squid. Hakodate is a squid port. A short saute with ginger, and broccoli so the plate is not only seafood.

27 min248 kcalHealthy31 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Aomori Ginger Chicken

Chicken breast · Fresh ginger · Spinach

Japanese

Aomori Ginger Chicken

Aomori Ginger Chicken. Ginger chicken, Tohoku style, meaning a lot of ginger and very little sweetness. Broccoli on the side.

27 min241 kcalHealthy33 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Okinawa Ginger Chicken

Chicken breast · Fresh ginger · Spinach

Japanese

Okinawa Ginger Chicken

Okinawa Ginger Chicken. Ginger chicken, Okinawan home cooking, meaning salty-hot ginger and a lot of greens rather than a sweet tare.

27 min243 kcalHealthy33 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Tochigi Steamed Chicken and Shiitake

Chicken breast · Spinach · Shiitake mushroom

Japanese

Tochigi Steamed Chicken and Shiitake

Tochigi Steamed Chicken and Shiitake. Steamed chicken with mushrooms and greens. The gyoza shop can wait. This plate is the vegetables and the bird.

29 min283 kcalHealthy35 g proteinUnder 400 kcal

🇰🇷 South KoreaEast Asia

Seoul Soy-Garlic Broccoli and Tofu

Firm tofu · Broccoli · Spinach

Korean

Seoul Soy-Garlic Broccoli and Tofu

Seoul Soy-Garlic Broccoli and Tofu. Broccoli and tofu in a teaspoon of oil with garlic. The soy is a splash at the end so the greens stay bright.

27 min246 kcalHealthy22 g proteinUnder 400 kcalVegan

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