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Broccoli Broccoli BROCCOLI BROCCOLI CHARACTERISTICS CHARACTERISTICS • Broccoli is a cruciferous vegetable related to • Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower and Brussels cabbage, kale, cauliflower and Brussels sprouts. sprouts. • Choose broccoli with a uniform green color • Choose broccoli with a uniform green color and no major brown or yellow spots. The and no major brown or yellow spots. The broccoli stem should feel firm and the crown broccoli stem should feel firm and the crown should be tight and springy; soft stems or should be tight and springy; soft stems or limp florets are a sign of old broccoli. limp florets are a sign of old broccoli. • 1 cup of raw broccoli contains: • 1 cup of raw broccoli contains: - 135% of your recommended daily value of Vitamin C to support a - 135% of your recommended daily value of Vitamin C to support a healthy immune system. healthy immune system. - 116% of your recommended daily value of Vitamin K to help with the - 116% of your recommended daily value of Vitamin K to help with the formation of bones, tissues and hormones. formation of bones, tissues and hormones. PREPARE PREPARE How to prepare: Try broccoli: How to prepare: Try broccoli: 1. Wash broccoli right before preparing. 1. Wash broccoli right before preparing. • Raw in vegetable platters or cold salads • Raw in vegetable platters or cold salads 2. Slice straight through the broccoli stem 2. Slice straight through the broccoli stem as close to the crown as you can get. • Boiled until tender as close to the crown as you can get. • Boiled until tender The crown should break into several • Roasted as a side dish with olive oil and The crown should break into several • Roasted as a side dish with olive oil and large florets. seasoning large florets. seasoning 3. Cut through the "trunk" of each floret to • Sautéed 3. Cut through the "trunk" of each floret to • Sautéed make bite-sized pieces. make bite-sized pieces. STORE STORE • Store unwashed broccoli in the fridge drawer until you're ready to • Store unwashed broccoli in the fridge drawer until you're ready to use it. Raw broccoli should stay fresh for one week. Do not store use it. Raw broccoli should stay fresh for one week. Do not store broccoli in a sealed container or plastic bag broccoli in a sealed container or plastic bag • Cooked broccoli with last 3 to 5 days in the refrigerator. • Cooked broccoli with last 3 to 5 days in the refrigerator. • Freeze: store chopped cooked broccoli in an airtight bag, press • Freeze: store chopped cooked broccoli in an airtight bag, press the air out before sealing. It’ll be good for one year. the air out before sealing. It’ll be good for one year. GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org BRÓCOLI BRÓCOLI CARACTERÍSTICAS CARACTERÍSTICAS • El brócoli es un vegetal crucífero relacionado • El brócoli es un vegetal crucífero con el repollo, la col rizada, la coliflor y las relacionado con el repollo, la col rizada, la coles de Bruselas. coliflor y las coles de Bruselas. • Elija brócoli con un color verde uniforme sin • Elija brócoli con un color verde uniforme manchas marrones o amarillas. El tallo del sin manchas marrones o amarillas. El tallo brócoli debe ser firme y las flores deben ser del brócoli debe ser firme y las flores firmes con un poco de rebote. Tallos suaves deben ser firmes con un poco de rebote. o flores lánguidos son características de Tallos suaves o flores lánguidos son vejez. características de vejez. • 1 taza de brócoli crudo contiene: • 1 taza de brócoli crudo contiene: − 135% de su valor diario recomendada de Vitamina C para apoyar la salud del sistema inmune. − 135% de su valor diario recomendada de Vitamina C para apoyar la salud del sistema inmune. − 116% de valor diario recomendada de Vitamina K para ayuda con la formación de los huesos, los tejidos del cuerpo y las hormonas. − 116% de valor diario recomendada de Vitamina K para ayuda con la PREPARAR PREPARAR Como Preparar: Pruebe el brócoli: Como Preparar: Pruebe el brócoli: No lave el brócoli hasta que este listo • Crudo en bandejas de vegetales o No lave el brócoli hasta que este listo • Crudo en bandejas de vegetales o para prepararlo. ensaladas frías para prepararlo. ensaladas frías Corte el tallo del brócoli lo mas cerca • Hervido hasta suavizar Corte el tallo del brócoli lo mas cerca • Hervido hasta suavizar posible a las flores. La flor debe de rom- • Al horno como acompañamiento con posible a las flores. La flor debe de rom- • Al horno como acompañamiento con perse en varios floretes grandes. aceite de oliva y sazón perse en varios floretes grandes. aceite de oliva y sazón Corte el tallo de cada florete para achi- Corte el tallo de cada florete para achi- car mas los pedazos. car mas los pedazos. GUARDAR GUARDAR • Guarde brócoli crudo en el cajón del refrigerador sin lavar. Brócoli • Guarde brócoli crudo en el cajón del refrigerador sin lavar. Brócoli crudo puede durar una semana así. No guarde brócoli en un recipiente crudo puede durar una semana así. No guarde brócoli en un recipiente cerrado o una bolsa de plástico. cerrado o una bolsa de plástico. • Brócoli cocido dura 3-5 días en el refrigerador. • Brócoli cocido dura 3-5 días en el refrigerador. • Congela: guarde brócoli cortado y cocido en una bolsa Ziploc, presione • Congela: guarde brócoli cortado y cocido en una bolsa Ziploc, presione el aire hacia fuera antes de sellar. Durara un año en el congelador. el aire hacia fuera antes de sellar. Durara un año en el congelador. GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org Zesty Asian Zesty Asian Chicken Salad Chicken Salad Serves: 4 Serves: 4 Prep: 20 minutes Prep: 20 minutes INGREDIENTS INGREDIENTS • 3 boneless, skinless chicken breasts, • 3 boneless, skinless chicken breasts, cooked and chilled* cooked and chilled* • 3 green onions, sliced • 3 green onions, sliced • 1 1/2 cups small cauliflower or broccoli • 1 1/2 cups small cauliflower or broccoli florets florets • 2 medium carrots • 2 medium carrots • 1 bell pepper, cut into strips • 1 bell pepper, cut into strips • 2 cups cabbage, shredded • 2 cups cabbage, shredded • 1/2 cup fat free Asian or sesame salad • 1/2 cup fat free Asian or sesame salad Nutrition Information Nutrition Information dressing dressing • 1/4 cup 100% orange juice Serving Size: 1 cup • 1/4 cup 100% orange juice Serving Size: 1 cup • 1/4 cup fresh cilantro,, chopped Calories 182 • 1/4 cup fresh cilantro,, chopped Calories 182 (optional) Total Fat 1 g (optional) Total Fat 1 g Saturated Fat 0 g Saturated Fat 0 g DIRECTIONS DIRECTIONS Trans fat 0 g Trans fat 0 g 1. Cut chicken breasts into small strips and 1. Cut chicken breasts into small strips and Cholesterol 41 mg Cholesterol 41 mg place in a medium bowl with onions, place in a medium bowl with onions, broccoli, carrots, bell peppers and Sodium 423 mg broccoli, carrots, bell peppers and Sodium 423 mg cabbage. Carbohydrates 11 g cabbage. Carbohydrates 11 g 2. In a small bowl, stir together dressing Fiber 4 g 2. In a small bowl, stir together dressing Fiber 4 g and juice. Sugars 16 g and juice. Sugars 16 g 3. Pour dressing over salad and toss well to Protein 19 g 3. Pour dressing over salad and toss well to Protein 19 g coat. Stir in cilantro. Serve at room coat. Stir in cilantro. Serve at room temperature. temperature. * Substitutions * Substitutions Recipe source: Nutrition Recipe source: Nutrition Education and Obesity Prevention Branch Sliced tofu or sliced Education and Obesity Sliced tofu or sliced Chicken breast —> Chicken breast —> Image source: Linda Wagner steak Prevention Branch steak Image source: Linda Wagner GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org GREATER CHICAGO FOOD DEPOSITORY chicagosfoodbank.org | BancoDeAlimentosChicago.org Ensalada Asiática de Ensalada Asiática de Pollo Pollo Sirve: 4 Sirve: 4 Prep: 20 minutos Prep: 20 minutos INGREDIENTES INGREDIENTES • 3 pechugas de pollo sin hueso ni piel, • 3 pechugas de pollo sin hueso ni piel, cocidas, frías y cortadas in tiras cocidas, frías y cortadas in tiras • 3 cebollas verdes, cortadas en rebanadas • 3 cebollas verdes, cortadas en rebanadas • 1 1/2 tazas de racimos pequeños de brócoli • 1 1/2 tazas de racimos pequeños de brócoli o coliflor o coliflor • 2 zanahorias medianas peladas y cortadas • 2 zanahorias medianas peladas y cortadas en tiritas en tiritas • 1 pimiento, cortado en tiritas • 1 pimiento, cortado en tiritas • 2 tazas de repollo, cortado en juliana o • 2 tazas de repollo, cortado en juliana o tiritas delgadas Información Nutricional tiritas delgadas Información Nutricional • 1/2 taza de aderezo Asiático libre de grasa • 1/2 taza de aderezo Asiático libre de grasa Porción: 1 taza Porción: 1 taza o aderezo de sésamo para ensaladas o aderezo de sésamo para ensaladas Calorías 182 Calorías 182 • 1/4 taza de jugo de naranja 100% natural • 1/4 taza de jugo de naranja 100% natural Grasa Total 1 g • 1/4 taza de cilantro fresco picado (opcional) Grasa Total 1 g • 1/4 taza de cilantro fresco picado (opcional) Grasa Saturada 1 g Grasa Saturada 1 g PREPERACIÒN Grasa trans 0 g PREPERACIÒN Grasa trans 0 g 1. Coloque las tiritas de pechuga de pollo en Colesterol 41 mg 1. Coloque las tiritas de pechuga de pollo en Colesterol 41 mg un recipiente mediano con la cebolla, el un recipiente mediano con la cebolla, el Sodio 423 mg brócoli, la zanahoria, el pimiento y el Sodio 423 mg brócoli, la zanahoria, el pimiento y el repollo.
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