Eating a well-balanced diet takes on a whole new meaning, especially when you are pregnant. Now, you are eating more than just for your own well-being; it is also about consuming the right food to sustain the growing foetus inside you. This month, we feature the recipes for one of the pregnancy superfoods – broccoli!
Absolutely Broccoli!
Loaded with essential nutrients for expectant mums, broccoli is best eaten raw or steamed. It is a good source of folate; one raw broccoli spear contains around 107mcg folate – more than 50% of the RDA for an adult. Also rich in protein, calcium, vitamins, antioxidants, iron and phosphorus, this fibre-packed vegetable keeps pregnancy constipation at bay.
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Chinese Broccoli Beef
- PREPARATION TIME 10 minutes
- COOKING TIME 10 minutes
- MAKES 4 servings
Ingredients
| 460g top sirloin, sliced into 3mm-thin strips | 1 teaspoon corn starch |
| 700g broccoli, cut into bite-sized florets | ½ teaspoon cooking oil |
| ½ teaspoon salt | Stir-fry sauce |
| 1 tablespoon cooking oil | 3 tablespoons oyster sauce |
| 1 tablespoon minced garlic | 2 teaspoons Chinese rice wine |
| Marinade sauce | 2 teaspoons black vinegar |
| 1½ teaspoons soy sauce |
Instructions
1. Marinade beef in soy sauce, cornstarch and ½ teaspoon oil for 10 minutes at room temperature.
2. Mix all ingredients in stir-fry sauce in a bowl.
3. In a wok, add 2.5cm of water and salt, and bring to boil. Add broccoli and cover to steam for 3 minutes until tender (able to pierce its stem with a fork). Drain.
4. Heat pan over high heat. Once it’s hot, add 1 tablespoon of cooking oil and swirl to coat. Add garlic and stir for 15 to 30 seconds until fragrant. Combine beef strips, keeping them in one layer and fry for 30 seconds. Flip and fry the other side.
5. Pour in stir-fry sauce and stir to combine. Simmer for 30 seconds until the sauce thickens. Add cooked broccoli and toss to coat well.
Source: newasiancuisine.com
Broccoli Pesto Pasta
- PREPARATION TIME 5 minutes
- COOKING TIME 15 minutes
- MAKES 4 servings
Ingredients
| Pasta | ½ teaspoon dried chilli flakes |
| 250g broccoli, cut into florets | 3 tablespoons pine nuts |
| 1 garlic clove, peeled | 5 tablespoons extra virgin olive oil |
| 1 large lemon | 3 tablespoons parmesan, grated |
Instructions
1. Add a dash of salt into a large pan of boiling water, combine pasta and cook according to pack instructions.
2. Meanwhile, bring a smaller pan of salted water to boil, add broccoli and boil for 4 minutes.
3. Drain broccoli and lightly mash it with a fork or masher. Grate garlic and zest lemon (remove yellow skin) finely. Combine with broccoli and mix chilli flakes and pine nuts. Cut lemon into half and keep for later.
4. Drain pasta. Stir in broccoli pesto and squeeze the juice of half lemon. Pour in olive oil and season with salt and pepper.
5. Spoon in grated parmesan, toss the pasta well and serve.
Source: bbcgoodfood.com
Mandarin Orange Broccoli Salad
- PREPARATION TIME 10 minutes
- COOKING TIME 10 minutes
- MAKES 4 servings
Ingredients
| 4 cups broccoli florets | ½ cup mayonnaise |
| 1 can mandarin oranges, drained | 3 tablespoons sugar |
| ½ cup cashews | 1 tablespoon white vinegar |
| ¼ cup chopped red onion | 1 tablespoon canola oil |
| ¼ cup dried cranberries | Pinch of dry mustard |
Instructions
1. Place broccoli, oranges, cashews, onion and cranberries in a large bowl. Set aside.
2. Combine mayonnaise, sugar, vinegar, oil and mustard. Pour over salad ingredients and mix lightly to coat. Serve.
Source: kitchensimplicity.com
Broccoli-Cheese Soup
- PREPARATION TIME 15 minutes
- COOKING TIME 10 minutes
- MAKES 4 serving
Ingredients
| 4 tablespoons unsalted butter | 6 cups frozen broccoli florets, thawed |
| 1 large onion, finely diced | 1½ cups milk |
| ¼ cup all-purpose flour | 2 cups shredded Cheddar |
| 4 cups chicken broth | 2 cups prepared croutons, for serving |
Instructions
1. In a large saucepan, melt butter over medium heat. Add onion and stir occasionally until softened for about 4 minutes.
2. Add flour and stir for 2 minutes until a paste forms. Gradually whisk in broth and bring to a boil.
3. Add broccoli and continue stirring for 3 minutes until tender. Remove from heat.
4. Using a blender, purée broccoli mixture in batches and transfer to a large bowl. Return purée to saucepan, place over medium heat and simmer. Gradually whisk in milk and 1 cup cheese.
5. Ladle soup into bowls. Top each serving with croutons and sprinkle remaining cheese.
Source: myrecipes.com
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