Heart-Healthy Charred Broccoli
Discover the vibrant flavors of *Heart-Healthy Charred Broccoli*, an irresistible side dish brimming with wholesome goodness and bold, smoky character. Perfectly seared broccoli florets are elevated with a drizzle of extra-virgin olive oil, zesty lemon juice, and aromatic garlic. A dash of red chili flakes adds a subtle kick, while fresh parsley and lemon zest deliver a refreshing finish. Quick to prepare in just 25 minutes, this nutrient-packed recipe is ideal for those seeking a heart-healthy, gluten-free option alongside grilled meats, seafood, or plant-based entrees. With its crispy edges and tender interior, this dish is as delicious as it is nutritious—your new go-to for a satisfying, flavor-forward vegetable side.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams broccoli florets
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 2 large, thinly sliced garlic cloves
- 0.5 teaspoon red chili flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped parsley
- 1 teaspoon lemon zest
Instructions
Start by preheating a large cast-iron skillet or a heavy-bottomed pan over medium-high heat.
Wash the broccoli florets and thoroughly pat them dry with a clean towel to ensure that they char properly.
In a large mixing bowl, combine the broccoli florets with 1 tablespoon of extra-virgin olive oil, salt, and black pepper. Toss to coat evenly.
Once the skillet is hot, add the broccoli florets, arranging them in a single layer without overcrowding. Let them cook undisturbed for about 3-4 minutes until they begin to char on one side.
Stir the broccoli and continue to cook for another 3-4 minutes, ensuring that multiple sides of the florets get a nice char.
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil along with the sliced garlic and red chili flakes. Sauté for 1-2 minutes, stirring constantly to prevent the garlic from burning.
Finish by squeezing the lemon juice over the charred broccoli and give it a quick toss.
Remove the pan from heat and transfer the broccoli to a serving dish.
Garnish with freshly chopped parsley and lemon zest just before serving to add a fresh and zesty touch.
Serve warm as a nutritious side dish alongside grilled chicken, fish, or your favorite plant-based protein.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 35% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1332 mg | 58% | |
| Total Carbohydrate | 30.3 g | 11% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 6.4 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 124 mg | 3% | |
*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.
