Microwave broccoli

30 julio, 2014

  The rush, stress, the difficulty of reconciling work and family life and managing daily stress sometimes it’s just good to enjoy a plate of homemade food, a food which is as healthy and balanced as we would like. In the 21st century in the West we have developed problems such as these, but also other resources with which we can solve these deficiencies. Mr Broko are so committed to a healthy and balanced diet that we want to encourage you to try new ways of cooking quickly and easily, serving at the table all the vitamins and beneficial properties provided by broccoli. Do you want to know how? We will explain. Cooking with the microwave The microwave oven is one of those inventions of the twentieth century which allows us more freedom in the kitchen, despite the fact we sometimes do not know its versatility. A microwave is used not only to heat, but also for cooking raw food, especially vegetables. Here is how to cook broccoli in the microwave. Firstly wash the broccoli and cut it into suitable sizes to be consumed and put into a microwavable bowl. Then cover the broccoli with clingfilm and perforate with sufficient holes so the vegetable can breathe and to prevent it burning. Once securely covered put the bowl into the microwave and cook on high power for about ten minutes, keep an eye on it. The time will vary depending on the amount of vegetables being cooked and the wattage of the microwave. When the broccoli is blump it is ready to dress and eat. Steamed broccoli Cooking broccoli in the microwave will help you not only to save time, but also avoid contact with wáter. As indicated on many occasions cooking broccoli in wáter reduces nutrients and vitamins therefore steaming in the microwave is the perfect answer.  


Dukan and broccoli

  In Mr Broko maximum care is taken of all our production process from planting broccoli until it reaches your plate.


Broccoli with bechamel

29 julio, 2014

  At Mr Broko we offer a delicious alternative for those who are reluctant to try vegetables and benefit from its consumption: Broccoli with bechamel. Ingredients 200g of Mr Broko 1 onion Wheat flour Extra virgin olive oil Whole milk Salt Nutmeg Emmental cheese grated Preparation The batter is very easy to make but it is at this point that you must be patient. The first thing to be done, as always, is to thoroughly wash and chop the broccoli. Once drained place into a deep baking dish suitable for the oven. The next step is to make the creamy, succulent bechamel sauce. Peel the onion and chop finely, gently cook in the olive oil over a low heat, stirring occasionally. When the onion is cooked remove from the pan and put to one side and start the béchamel sauce. The essential premise of a great bechamel sauce is to first pour olive oil into a pan and allow it to heat to a very high temperature, once hot add the flour (approximately two and a half tablespoons) and mix until blended into a paste. This important first step avoids any unwanted lumps developing and ruining the silky sauce. Continue to stir the mixture of flour and oil adding a little whole milk as you go and stirring with a wooden spoon. When the mixture comes together add more milk and continue this process until all the milk has been incorporated. Add the salt and nutmeg with the last of the milk. When you have incorporated all the ingredients you will have a creamy béchamel sauce. The flavour is good but the texture a little soft wait a little for it to thicken. When the bechamel is done mix with the onion and pour over the broccoli. Sprinkle the cheese on top and put into the oven at 200 degrees for approximately fifteen minutes. Ideally combine high and low heat in the oven to ensure the cheese melts.  


Rice with Broccoli

9 abril, 2014

Arroz-con-brocoli   At Mr Broko we are aware that broccoli is a favourite food of our vegetarian and vegan customers, both for its flavour and texture and for the nutritional richness it brings to the body.


Broccoli with potatoes

28 marzo, 2014

brocoli y patatas This time from Mr Broko we invite customers to take a leap into French gastronomy and try a typical dish used to accompany vegetable or fish, ‘gribiche’. This sauce is very easy to prepare and consider how many ingredients, boiled egg yolk, oil, mustard and vinegar. Ingredients (for four people for guidance) 700g potatoes, peeled and sliced/ 350g of Mr Broko 2 tsp olive oil Salt Ingredients for the sauce 4 eggs, boiled and peeled 120ml olive oil 2 tsp vinegar 1 tsp Dijon mustard 1 tsp capers, chopped 2 shallots, chopped 1 tsp fresh parsley, chopped 1 tsp fresh tarragon, chopped 1 tsp fresh chives, chopped Salt and pepper Method: First mix the potatoes in a bowl with a teaspoon of oil and salt, then line an oven tray with grease proof paper, finally arrange the potatoes on the tray and bake for 15 minutes at 180 degrees. Prepare the broccoli exactly like the potatoes and add them to the tray, bake for a further 15 minutes. How to prepare the sauce? Shred the boiled egg and blend while slowly adding olive oil to obtain a homogeneous mixture. Continue to blend while adding the vinegar and mustard and when everything is well mixed add the capers, shallots, parsley, tarragon and chives. Add salt and pepper at the end with the remaining cut into small pieces. Remove the vegetables from the oven and serve on a warm plate, adding the sauce as desired by the guests.


¿Brocoli, brécol o brócoli?

4 marzo, 2014

brocoli   Sometimes there is some doubt  how the word ‘brocoli’ is spelt or  if the word ‘brecol’ is a synonym of the term. According to the Spanish Royal Aceademy of Language


Steamed Broccoli

17 enero, 2014

brocoli   In opportunity of the daily maelstrom, it helps to nutrient as the best way. 


Cream of broccoli

15 enero, 2014

crema de brócoli The broccoli is one of the healthiest products, which you can find between the rang aisle in your usual supermarket, Mr.Broko