Broccoli (Frozen Spears, Cooked, Blanched, Drained with Salt)
Broccoli is a nutritious and versatile vegetable that’s commonly enjoyed in a variety of dishes. Frozen broccoli spears, which are cooked and blanched, are an excellent addition to meals due to their convenience and long shelf life. When prepared with a light seasoning of salt, this vegetable retains its natural flavors and delivers a wealth of essential vitamins and minerals.
Ingredients Information:
Broccoli, as part of the cruciferous vegetable family, is rich in dietary fiber, vitamins, and minerals that contribute to overall health. The frozen spears used in this preparation are blanched, which helps preserve both their color and nutrient content, making them a great choice for easy meal prep and quick cooking.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 28 kcal |
| Protein | 3.1 g |
| Fat | 0.11 g |
| Saturated Fat | 0.018 g |
| Carbohydrates | 5.35 g |
| Fiber | 3.0 g |
| Sugar | 1.44 g |
| Calcium | 51.0 mg |
| Iron | 0.61 mg |
| Magnesium | 20 mg |
| Phosphorus | 55.0 mg |
| Potassium | 180.0 mg |
| Sodium | 260.0 mg |
| Zinc | 0.3 mg |
| Copper | 43 mcg |
| Manganese | 0.325 mg |
| Selenium | 1.9 mcg |
| Vitamin C | 40.1 mg |
| Thiamin (Vitamin B1) | 0.055 mg |
| Riboflavin (Vitamin B2) | 0.081 mg |
| Niacin (Vitamin B3) | 0.458 mg |
| Vitamin B6 | 0.13 mg |
| Folate (Vitamin B9) | 30.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 56.0 mcg |
| Vitamin E | 1.32 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Broccoli is a naturally allergen-free vegetable, making it suitable for most individuals, including those with common food allergies. However, it’s important to note that cross-contamination can occur during processing. If you have specific concerns, especially regarding food sensitivities, ensure the product is processed in a facility that adheres to proper allergen-free practices.
Dietary Preferences:
Broccoli frozen spears are an excellent option for a variety of dietary preferences. It is naturally gluten-free, vegan, and vegetarian-friendly. With its high fiber and vitamin content, it fits well into low-carb and ketogenic diets. Additionally, it provides essential nutrients for those on a plant-based or paleo diet.
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Keto-Friendly: Yes
- Paleo: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
Nutritional Advice:
Broccoli is a fantastic source of dietary fiber, which helps maintain digestive health and regulate blood sugar levels. Its high vitamin C content supports immune function, while the vitamin A and iron it contains are vital for maintaining healthy vision and supporting red blood cell production. The magnesium and potassium in broccoli also contribute to heart health and muscle function. For added benefits, try pairing your broccoli with a lean protein source or whole grains to create a balanced meal.
Cooking Tips:
When preparing frozen broccoli spears, it’s important to avoid overcooking them to retain their nutrient density. A simple steaming method or quick sauté in olive oil and garlic can enhance the flavor without losing the vegetable’s key nutrients. If you’re adding broccoli to soups, stews, or casseroles, aim to cook it just until tender to preserve its vibrant color and nutritional value.
Conclusion:
Frozen, blanched, and salted broccoli spears offer a convenient and nutritious addition to your meals. Packed with essential vitamins, minerals, and fiber, they’re a versatile ingredient that supports a healthy, balanced diet. Whether enjoyed as a side dish, incorporated into a salad, or used in various recipes, broccoli provides a wealth of health benefits. So, next time you’re looking for an easy, nutrient-dense vegetable, reach for frozen broccoli spears and make them a staple in your kitchen.
