西兰花是卷心菜系当中营养非常丰富的一种蔬菜。营养学家建议不要煮太久,否则会带走许多抗癌成分。你可以将西兰花煮到软,或焯水以保留营养成分和质地。
步骤
方法 1 的 2:
方法一:煮西兰花
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1
将西兰花洗干净。
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2
用手或刀将花冠分开。
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3
将茎切下来。
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4
将大中型锅装满2/3。锅的大小应该取决于你要煮的西兰花的量。如果你要煮的西兰花不只一棵,则需要一个大一点的锅。
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5
在一个大碗里装冰水。在水中加一些冰块,放在炉子旁边。
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6
加一勺(18克)盐。盐能让水沸腾得更快,不过如果你不想加盐也可以。
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7
将火调到最高。等到水沸腾。
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8
将西兰花茎放入沸水。煮两分钟。
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9
将西兰花冠放入沸水中。煮5分钟,直到西兰花变软。
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10
用漏勺将西兰花取出。
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11
直接将西兰花放进准备号的冰水中。这将阻止西兰花继续慢煮,从而得到更脆的口感。
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12
用滤器将西兰花上的水。调味,上菜。
- 煮的西兰花最适合消化有问题的人,因为沸腾过程可以让西兰花更容易处理。然而,煮沸5分钟会除去其营养成分的30%。
方法 2 的 2:
方法二:焯西兰花
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1
将西兰花洗干净。将茎和冠切开。
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2
在中号或大号锅中将水煮开。将火开到最大,让水快速烧开。
- 如果你想,也可以在水中加一勺盐。
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3
在大碗中装好冰水,放在炉子旁边。
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4
将西兰花茎放入沸水中,煮一分半钟。
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5
将西兰花冠放入沸水中,煮一分半钟。
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6
用漏勺将西兰花茎和冠取出。
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7
将其放入冰水中。
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8
将冰水和西兰花倒入滤器。调味,上菜。
- 焯西兰花比煮西兰花能够保留更多的营养和清爽。此方法可以用在沙拉冷菜和小食中。
你需要准备
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西兰花冠
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中号或大号锅
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水
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盐
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加冰块的冰水
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漏勺
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滤器