Broccoli Olive Oil
Transform simple ingredients into a burst of flavor with this quick and healthy Broccoli Olive Oil recipe. Featuring tender-crisp broccoli florets infused with garlic-scented extra virgin olive oil, this dish is elevated with a splash of zesty lemon juice and optional red pepper flakes for a subtle kick. Perfect as a versatile side dish or a light standalone meal, it comes together in just 20 minutes, making it a go-to for busy weeknights. Packed with wholesome, nutrient-rich ingredients and seasoned to perfection with salt, black pepper, and a hint of citrus, this recipe is sure to impress. Whether served alongside grilled proteins or topped with a sprinkle of Parmesan, Broccoli Olive Oil will be a favorite addition to your dinner table.
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Recipe Information
Ingredients
- 1 head broccoli
- 3 tablespoons extra virgin olive oil
- 3 units garlic cloves
- 0.5 teaspoons red pepper flakes (optional)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoons lemon juice
- 1 cup water
Instructions
Wash the broccoli thoroughly under running water and pat it dry with a clean kitchen towel.
Cut the broccoli into bite-sized florets. Peel and slice the stems into thin pieces if desired.
Peel and finely mince the garlic cloves.
In a large skillet or sauté pan, heat the olive oil over medium heat for about 1 minute, until it begins to shimmer.
Add the minced garlic to the skillet and sauté for 1-2 minutes, stirring frequently, until fragrant and lightly golden. Be careful not to burn the garlic.
Optional: Add the red pepper flakes to the skillet and stir for 30 seconds to infuse the oil with a hint of spice.
Add the broccoli florets and stems to the skillet, along with the cup of water. Cover the skillet with a tight-fitting lid and let the broccoli steam for 5-6 minutes, until it turns bright green and becomes tender-crisp.
Remove the lid and allow any remaining water to evaporate. Toss the broccoli gently to coat it in the garlic-infused olive oil.
Season the broccoli with salt and black pepper, stirring gently to combine.
Finish with a drizzle of lemon juice for brightness. Taste and adjust seasoning if needed.
Serve warm as a healthy side dish, or enjoy it on its own with a sprinkle of Parmesan cheese, if desired.
Nutrition Facts
Calories |
502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1663 mg | 72% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 4.8 g | ||
| Protein | 8.8 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1006 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
