Broccoli Crown (each)

A **Broccoli Crown** is the upper portion of a broccoli head, consisting of the tightly clustered green florets and a short section of the main stem, with most of the long, thick stalk removed. In simple terms, when you see broccoli sold without the long, chunky stem, you're buying the crown. This is the most popular part of the vegetable for cooking and eating. ### **Nutritional Value** Broccoli crowns are an excellent source of vitamins and minerals and are very low in calories, making them a powerhouse vegetable. | Nutrient (per $\approx 91 \text{g}$ serving) | Value | Key Benefits | | :--- | :--- | :--- | | **Calories** | $\approx 31 \text{ kcal}$ | Very low-calorie. | | **Protein** | $\approx 2.5 \text{ g}$ | Good source of plant-based protein. | | **Carbohydrates** | $\approx 6 \text{ g}$ | Low in carbs. | | **Dietary Fiber** | $\approx 2 \text{ g}$ | Supports digestive health. | | **Vitamin C** | High | Powerful antioxidant, supports immune function. | | **Vitamin K** | High | Essential for blood clotting and bone health. | | **Other Nutrients** | Potassium, Iron, Folate | Contributes to heart health and energy. | ### **Cooking Methods** Broccoli crowns are incredibly versatile and can be cooked in many ways: | Method | Time $\text{(Approx.)}$ | Description | | :--- | :--- | :--- | | **Roasting** | $15 \text{ to } 25 \text{ minutes at } 400^{\circ}\text{F}$ | Toss florets with olive oil, salt, and pepper, and roast until tender with slightly crisp, browned edges. This method brings out a nutty sweetness. | | **Steaming** | $5 \text{ to } 7 \text{ minutes}$ | Place florets in a steamer basket over boiling water and cover. This preserves the bright green color and keeps the broccoli crisp-tender. | | **Sautéing** | $5 \text{ to } 10 \text{ minutes}$ | Sauté in a hot skillet with a little oil and garlic. You can add a splash of water and cover the pan for the last few minutes to ensure it is cooked through. | | **Blanching** | $1 \text{ to } 2 \text{ minutes}$ | Briefly boil and then immediately plunge into ice water. This sets the bright green color and keeps a very crisp texture, often used before adding to salads or freezing. | **Tip:** While the crown is the most commonly eaten part, don't discard the stem entirely! Peel the tough outer layer with a vegetable peeler, and the tender inner core can be chopped and cooked along with the florets, added to soups, or pulsed into "broccoli rice."