Heart-Healthy Fiery Broccoli
Transform your mealtime with "Heart-Healthy Fiery Broccoli," a vibrant, nutrient-packed side dish that balances bold flavors with wholesome ingredients. This quick and easy recipe features tender-crisp broccoli florets stir-fried with fragrant garlic, fiery red chili flakes, and a tangy blend of lemon zest, juice, and low-sodium soy sauce. Toasted sesame seeds add a lovely crunch, while extra virgin olive oil ensures heart-health benefits. Ready in just 20 minutes, this vegan-friendly delight is perfect for spicing up your weeknight dinners or complementing your favorite lean protein. Whether you're seeking low-sodium recipes or flavorful ways to enjoy veggies, this dish delivers on all fronts!
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Recipe Information
Ingredients
- 500 grams broccoli florets
- 2 tablespoons extra virgin olive oil
- 3 pieces garlic cloves
- 1 teaspoon red chili flakes
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon toasted sesame seeds
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt (optional)
Instructions
Start by washing the broccoli florets thoroughly under cold running water. Drain well and set aside.
Mince the garlic cloves finely and set them aside.
In a large skillet or wok, heat the extra virgin olive oil over medium heat.
Once the oil is hot, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
Add the red chili flakes to the skillet and stir for another 30 seconds to release their aroma.
Increase the heat to medium-high and add the broccoli florets. Stir-fry the broccoli for about 5-6 minutes, or until they are bright green and start to become tender but still crisp.
Add the lemon zest, lemon juice, and low-sodium soy sauce to the skillet. Continue to stir-fry for another 1-2 minutes to combine all the flavors.
Season the broccoli with black pepper and, if needed, a pinch of salt.
Remove the skillet from heat and sprinkle the toasted sesame seeds over the broccoli.
Transfer the Fiery Broccoli to a serving plate. Serve immediately while hot and enjoy this nutrient-rich, heart-healthy dish.
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1199 mg | 52% | |
| Total Carbohydrate | 32.1 g | 12% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 6.4 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 329 mg | 25% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 116 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.
