如何煮花椰菜

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共同创作者是 Jennifer Lease, RD, CDN

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花椰菜不只富含维生素C、叶酸及纤维，而且易于煮每餐都可吃。不论是蒸、煎、烤或用沸水烫花椰菜，单独吃或和别的肉或菜一起吃都很美味。若你想知道如何煮花椰菜请依照以下步骤。

方法 1
方法 1 的 5:

蒸新鲜花椰菜

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fe\/Cook-Broccoli-Step-1-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-1-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fe\/Cook-Broccoli-Step-1-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    若你是在超市买的就要彻底冲洗。若是自己种的或在农场买的就要用盐水浸10分钟再彻底冲洗。
    • 自己种的花椰菜会有粉纹夜蛾，一种常见花园害虫。在幼虫时期是绿的，大约 1吋长。虽然它们无害但看见它们也会没胃口的。盐水可消灭它们。它们会浮出水面，你就可将它们除去。
  2. Watermark wikiHow to 煮花椰菜
    这是花椰菜最厚的部位。茎是可吃的但最底部会不好吃。你可吃一部份，其它扔掉。
  3. Watermark wikiHow to 煮花椰菜
    切去每朵小花或小堆花椰菜直到变成容易处理的小片。若你不喜欢花梗，就从花冠以下切除。若你想吃到多点花椰菜就从接近主干的地方切除。
  4. Watermark wikiHow to 煮花椰菜
    将锅内装满2吋的水， 放入蒸笼 ，盖上锅盖并将锅放在火炉上用中火蒸。等待水滚。
  5. Watermark wikiHow to 煮花椰菜
    移开盖子，放入花椰菜的花及盖上盖子。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4e\/Cook-Broccoli-Step-6-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-6-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Cook-Broccoli-Step-6-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    依照不同份量蒸3 - 5 分钟 。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/af\/Cook-Broccoli-Step-7-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-7-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/af\/Cook-Broccoli-Step-7-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-7-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    从火上将锅移开及立即打开盖子。要不然花椰菜会继续煮很快会湿软。
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6b\/Cook-Broccoli-Step-8-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-8-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6b\/Cook-Broccoli-Step-8-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你可单独吃或加酱汁或加入其它食材做成另一道菜。
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方法 2
方法 2 的 5:

煮冷冻花椰菜

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/36\/Cook-Broccoli-Step-9-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-9-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/36\/Cook-Broccoli-Step-9-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-9-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用剪或撕的将花椰菜拿出。用剪的较容易。
  2. Watermark wikiHow to 煮花椰菜
    将想要的份量放入有2 – 3吋水的锅中。用中火加热直到水滚 。立即从火上将锅移开。
    • 若用微波炉，依照不同的份量及火力煮 1 – 3分钟。花椰菜应要有咬劲。若有部分还是硬的就再煮 30 秒直到软为止，然后从微波炉中拿出。使用有1 吋水的微波炉专用盘。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d9\/Cook-Broccoli-Step-11-Version-4.jpg\/v4-460px-Cook-Broccoli-Step-11-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d9\/Cook-Broccoli-Step-11-Version-4.jpg\/v4-728px-Cook-Broccoli-Step-11-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    过滤后就可单独吃或加酱汁或加入其它食材做成另一道菜。
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方法 3
方法 3 的 5:

煎花椰菜

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/f1\/Cook-Broccoli-Step-12-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-12-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f1\/Cook-Broccoli-Step-12-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-12-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你应早点洗净—若是包装好的就不必再洗。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/72\/Cook-Broccoli-Step-13-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-13-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/72\/Cook-Broccoli-Step-13-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-13-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    切去浓密的小花。茎是可吃的—只要将叶子摘下来并确定已将土给洗净。
  3. Watermark wikiHow to 煮花椰菜
    至少煮 30秒才开始加热。
  4. Watermark wikiHow to 煮花椰菜
    加点盐。
  5. Watermark wikiHow to 煮花椰菜
    这会将花椰菜都沾上油。
  6. Watermark wikiHow to 煮花椰菜
    茎很快就会熟所以后面才放。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3a\/Cook-Broccoli-Step-18-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-18-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3a\/Cook-Broccoli-Step-18-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-18-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    就是好了。
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e9\/Cook-Broccoli-Step-19-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-19-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e9\/Cook-Broccoli-Step-19-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-19-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    可单独吃或加其它煎蔬菜一起吃。
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方法 4
方法 4 的 5:

烤花椰菜

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cc\/Cook-Broccoli-Step-20-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-20-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cc\/Cook-Broccoli-Step-20-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-20-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/af\/Cook-Broccoli-Step-21-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-21-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/af\/Cook-Broccoli-Step-21-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-21-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    若是湿的会变湿软。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/19\/Cook-Broccoli-Step-22-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-22-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/19\/Cook-Broccoli-Step-22-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-22-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    切去浓密的小花。茎是可吃的--只要将叶子摘下来并确定已将土给洗净。你可切除最底部且不好吃的茎。
  4. Watermark wikiHow to 煮花椰菜
  5. Watermark wikiHow to 煮花椰菜
    只放一层就好。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a8\/Cook-Broccoli-Step-25-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-25-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a8\/Cook-Broccoli-Step-25-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-25-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    直到变脆及成焦糖状 。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/0a\/Cook-Broccoli-Step-26-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-26-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/Cook-Broccoli-Step-26-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-26-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    可单独吃或加柠檬一起吃。
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方法 5
方法 5 的 5:

烫花椰菜

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/11\/Cook-Broccoli-Step-27-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-27-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/11\/Cook-Broccoli-Step-27-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-27-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    切去浓密的小花。茎是可吃的--只要将叶子摘下来并确定已将土给洗净。你可切除最底部且不好吃的茎。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Cook-Broccoli-Step-28-Version-3.jpg\/v4-460px-Cook-Broccoli-Step-28-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Cook-Broccoli-Step-28-Version-3.jpg\/v4-728px-Cook-Broccoli-Step-28-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  3. Watermark wikiHow to 煮花椰菜
    确定很快滚。
  4. Watermark wikiHow to 煮花椰菜
  5. Watermark wikiHow to 煮花椰菜
    煮1 - 1.5分钟直到变脆软。
  6. Watermark wikiHow to 煮花椰菜
  7. Watermark wikiHow to 煮花椰菜
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/53\/Cook-Broccoli-Step-34-Version-2.jpg\/v4-460px-Cook-Broccoli-Step-34-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/53\/Cook-Broccoli-Step-34-Version-2.jpg\/v4-728px-Cook-Broccoli-Step-34-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将茎煮到脆软。要再 1 - 1.5分钟 。若你喜欢比较软再煮 30 秒 。 完成后放入冰水中。
  9. 9
    准备食用。 可用大浅盘装花椰菜冷色拉烘蛋及另一个砂锅一起吃。
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小提示

  • 无论是煮新鲜或冷冻 花椰菜，第一要记住的是不能煮过头。 没人喜欢吃糊状花椰菜。
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