In modern life, health and nutrition are becoming the top concerns of many people. A healthy diet not only helps maintain health but also prevents many diseases. Among the popular ingredients to create nutritious dishes, broccoli, cauliflower, and chicken are perfect choices. This article will provide you with detailed information about the nutritional value of these ingredients, instructions on how to make a simple and delicious dish from them, and tips to help you have the perfect meal.
Nutritional value:
Broccoli:
- Broccoli is a cruciferous vegetable, famous for its high nutritional content. It is rich in vitamins C, K, A, and folic acid. In addition, broccoli is rich in fiber and antioxidants such as sulforaphane, which help protect cells from damage and prevent cancer. Fiber in broccoli also helps improve digestion and control blood sugar.
Cauliflower:
- Cauliflower is also a cruciferous vegetable, with the same nutritional content as broccoli. It contains lots of vitamins C, K, and minerals such as potassium and magnesium. Cauliflower is also rich in fiber and antioxidants, which help reduce the risk of cardiovascular disease and diabetes. The choline content in cauliflower helps improve brain and nervous system function.
Chicken:
- Chicken, especially chicken breast, is a source of high-quality protein and is low in fat and cholesterol. It is rich in vitamins B6 and B12, which help strengthen the immune system and support metabolism. Chicken is also rich in phosphorus and selenium, which are needed for strong bones and thyroid function.
Main ingredients for the dish:
- 200g broccoli
- 200g cauliflower
- 300g chicken breast
- 1 onion
- 2 cloves of garlic
- 2 tablespoons olive oil
- Spices: salt, pepper, soy sauce, and seasoning
Making:
Step 1: Prepare ingredients:
- Wash broccoli and cauliflower, cut into small pieces.
- Wash the chicken breasts and cut them into bite-sized pieces.
- Peel the onion and cut it into thin slices.
- Peeled garlic, minced.
Step 2: Stir-fry chicken:
- Heat olive oil in a pan over medium heat.
- Add onion and garlic and saute until onion becomes transparent.
- Add chicken and stir-fry until golden brown, about 5-7 minutes.
Step 3: Add vegetables:
- Add broccoli and cauliflower to the pan and stir well.
- Season with salt, pepper, soy sauce and seasoning to taste.
- Stir the ingredients in the pan for about 5-7 minutes until the vegetables + are soft but still retain their crunch.
Step 4: Complete the dish:
- Turn off the stove and place the dish on a plate.
- Garnish with a little ground pepper and coriander (if desired).
Frequently asked Questions:
1. Can chicken be replaced with other meat?
- Maybe, you could use beef, pork, or even tofu if you want a vegetarian dish. However, each type of meat will have a different cooking time and seasoning method, you need to adjust accordingly.
2. How to keep this dish from being bland?
- You can add spices such as soy sauce, fish sauce, or sweet and sour sauce to enhance the flavor of the dish. In addition, using garlic and fried onions will make the dish more flavorful
3. Can other vegetables be added to this dish?
- Yes, you can add other vegetables such as carrots, bell peppers, or mushrooms to make the dish more rich and nutritious.
Tips:
- Use fresh vegetables: To ensure the dish has the best flavor, choose vegetables that are fresh and not wilted.
- Blanch vegetables before stir-frying: To keep broccoli and cauliflower beautiful green and crispy, you can blanch them in boiling water for about 1-2 minutes then take them out and immediately soak them in cold water.
- Add a slight sourness: Add a little lemon juice or apple cider vinegar at the end of cooking to add a mild sourness and help balance the flavor.
- Beautiful presentation: Decorate the dish with coriander, roasted cashews, or a slice of lemon to make the dish more attractive and eye-catching.
Broccoli, cauliflower and chicken are ingredients that are not only delicious but also bring many health benefits. With the simple recipes and tips in this article, hopefully you will have more ideas to prepare healthy dishes for your family. Experiment and adjust the recipe to your own taste for rich and nutritious meals. Wishing you success and deliciousness