Heart-Healthy Charred Broccolini
Delight your taste buds and boost your wellness with our "Heart-Healthy Charred Broccolini" recipe, a vibrant and nutritious side dish that’s as flavorful as it is simple to prepare. Perfectly charred in a skillet, this tender broccolini is infused with garlic, lemon zest, and a hint of red pepper flakes, offering a bold, citrusy zing with just the right touch of heat. With wholesome olive oil and only 15 minutes of cooking time, this quick and easy dish is ideal for busy weeknights or as an elegant addition to your dinner spread. Packed with vitamins and antioxidants, it’s a guilt-free way to enjoy a burst of color and flavor while supporting your heart health. Best served warm, this recipe pairs beautifully with grilled proteins or as a standalone plant-based favorite. Stay healthy, eat happy!
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Recipe Information
Ingredients
- 400 grams broccolini
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the broccolini thoroughly under cold water and trim about 1 inch from the stems to remove any tough ends.
Pat the broccolini dry with paper towels to ensure they will char nicely and not steam in the pan.
Peel and thinly slice the garlic cloves.
Heat a large nonstick skillet or cast-iron pan over medium-high heat.
Add the olive oil and allow it to heat until it shimmers but is not smoking.
Add the broccolini in a single layer. If necessary, do this in batches to avoid overcrowding the pan.
Let cook undisturbed for 2-3 minutes until the undersides begin to char.
Flip the broccolini and scatter the sliced garlic and red pepper flakes over the top.
Cook for an additional 2-3 minutes, stirring occasionally, until the broccolini is tender-crisp, and the garlic is just beginning to color.
Remove the skillet from the heat and immediately stir in the lemon zest and lemon juice.
Season with salt and black pepper to taste, adjusting seasoning as necessary.
Transfer the charred broccolini to a serving platter and serve warm as a healthy side dish.
Nutrition Facts
Calories |
436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1323 mg | 58% | |
| Total Carbohydrate | 32.7 g | 12% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 10.0 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 77 mg | 2% | |
*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.
