Kale has been the “it” vegetable for years，从其他十字花科的表亲那里窃取雷声。但是，不要忘记原始的超级食品之一 - 西兰花。茎和小花都是可食用和营养丰富的。这些天气状的蔬菜是维生素C和K，饮食纤维和钾的良好来源。西兰花的用途广泛，可以在汤，沙拉或炒菜中被生食或烤。用这10种美味的食谱使这个深绿色的动力素食成为您下一顿饭的明星。狗万买球网址

1.BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL|MOUNTAIN MAMA COOKS

这些华丽的绿色玉米饼非常适合当饥饿时快餐。每个玉米饼都充满了炒西兰花和融化的切达干酪。鳄梨增加了一层奶油，超级食品。食谱在1个玉米饼中煮2份。

营养（每份）：卡路里：343;总脂肪：22克；饱和脂肪：7g;单不饱和脂肪：9g;胆固醇：30mg;钠：294mg;碳水化合物：23克；饮食纤维：7g;糖：2G；蛋白质：13G

2.GARLICKY BROCCOLI “ZOODLES” WITH BACON|MyFitnessPal的食谱狗万买球网址

一道令人难以置信的简单菜，配大蒜，橄榄油和西兰花，这个食谱Inspiralizedshowcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

营养（每份）：卡路里：194；总脂肪：13克；饱和脂肪：3G;单不饱和脂肪：5G;胆固醇：14mg;钠：234mg;碳水化合物：13G；饮食纤维：4G;糖：3G；蛋白质：10g

3.ULTIMATE SUPERFOOD SALAD|MyFitnessPal的食谱狗万买球网址

如果您可以采用食物形式的多种维生素，为什么不呢？这就是为什么您需要尝试使用的最终超级食品沙拉The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

营养（每份）：Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g

READ MORE >A LOVE LETTER TO BROCCOLI: WHERE IS THE RESPECT?

4.俗气的蔬菜烘烤|MyFitnessPal的食谱狗万买球网址

通过将其隐藏在Food Fanatic俗气的西兰花zucchini鸡蛋烘烤！前一天晚上准备蔬菜来节省时间。没有螺旋形？只需将西葫芦切成薄火柴棒，然后按照指示按照说明进行操作即可。食谱送8份。

营养（每份）：卡路里：164;总脂肪：8克；饱和脂肪：4G;单不饱和脂肪：1g;胆固醇：121mg;钠：301mg;碳水化合物：10g;饮食纤维：3G;糖：6g;蛋白质：16克

5。减轻两次烤土豆两次的西兰花切达干酪|FIT FOODIE FINDS

If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

营养（每份）：卡路里：157；总脂肪：9克；饱和脂肪：2G；单不饱和脂肪：4G;胆固醇：12mg;钠：256mg;碳水化合物：12g;饮食纤维：2G；糖：2G；蛋白质：8G

6。EASY BROCCOLI-SPINACH RISOTTO|MyFitnessPal的食谱狗万买球网址

使用这种食谱曲折享受花哨的烩饭晚餐，少少数大惊小怪 - 烘烤您的意大利调味饭！传统的烩饭需要每隔几分钟就将一小批热汤搅拌到米饭中，但是我们的烘焙方法会产生类似的一致性而无需额外的趋势。该素食版本装有西兰花和菠菜，但可以随意添加您喜欢的蔬菜。食谱在每杯1 1/4杯时煮4份。

营养（每份）：Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

7。SKINNY BAKED BROCCOLI MAC & CHEESE|MyFitnessPal的食谱狗万买球网址

现在，最终的舒适食品方面可以成为您的主要主菜。我们的食谱功能Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

营养（每份）：卡路里：322;总脂肪：11克；饱和脂肪：5g;单不饱和脂肪：1g;胆固醇：28mg；钠：381mg;总碳水化合物：43克；饮食纤维：5G;糖：1G；蛋白质：20克

8。CASHEW BEEF WITH BROCCOLI STIR-FRY|MyFitnessPal的食谱狗万买球网址

Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “纤维上的纤维” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

营养（每份）：Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

9.卡普雷斯鸡肉和烤西兰花|MyFitnessPal的食谱狗万买球网址

Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

营养（每份）：Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

10。“装满”土豆汤|MyFitnessPal的食谱狗万买球网址

将童年的最爱，满载的烤土豆变成一个丰盛的温暖汤 - 包括所有固定装置。富含纤维的花椰菜使汤更加富含卡路里。而且，培根和西兰花都有奶油汤营养丰富，并充满了风味。食谱在1 1/2杯汤 + 1汤匙酸奶油 + 2汤匙奶酪 + 2大汤匙西兰花 + 1汤匙培根。

营养（每份）：Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g