Broccoli Purée

Broccoli Purée

I found this way of preparing broccoli after betting with a friend that her kids would finally eat broccoli: try the recipe and you will understand who won the wager...

2 servings
Preparation 10 min
Cooking 5 min

70 calories per serving 


Ingredients

1 2/3 cup broccoli, cut into florets and diced stalks   200 g
1 tbsp margarine non-hydrogenated   14 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A blender or food processor will be very useful to purée the broccoli.

Method

  1. Prepare the broccoli: remove the stalks and set them aside for another use. Blanch the florets in a pot of salted boiling water 4-5 min until tender-crisp. Drain the broccoli, keeping some of the cooking water for the purée. Immediately plunge the broccoli into a bowl of cold water to stop cooking (this also helps keeping them green), then put it in a blender or food processor, adding just enough of the cooking water to dilute the purée (about ½ cup). Add salt and pepper. Set aside.
  2. Heat the margarine in a little saucepan over very low heat and cook a few minutes until it reaches a light hazelnut colour, taking care not to let it burn. Pour the hazelnut margarine over the broccoli purée, mix well, adjust the seasoning and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (70g)

Amount

% DV*

* DV = Daily Value

Calories

70

Fat

6 g

9 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

25 mg

1 %

Carbohydrate

4 g

1 %

Fibre

1 g

6 %

Sugars

1 g

Protein

2 g

Vitamin A

20 %

Vitamin C

90 %

Calcium

2 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Magnesium, Manganese, Omega-3, Vitamin B6, Vitamin E
Good source of :
Folacin, Vitamin A, Vitamin D
Excellent source of :
Vitamin C, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Vegan | Vegetarian

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