Heart-Healthy Fried Broccoli with Desiccated Coconut
Elevate your vegetable game with this vibrant and nutrient-packed recipe for **Heart-Healthy Fried Broccoli with Desiccated Coconut**! This dish combines crispy stir-fried broccoli florets with the delicate sweetness of desiccated coconut, infused with aromatic garlic, zesty lemon juice, and a touch of low-sodium soy sauce for a savory twist. Lightly seasoned with chili flakes, black pepper, and a sprinkle of fresh cilantro, it's a flavorful yet heart-conscious creation that’s perfect as a side dish or a light meal. With just 10 minutes of prep time and 15 minutes of cooking, this quick and easy recipe offers a delightful way to incorporate plant-based nutrients into your diet while keeping it low in sodium and packed with healthy fats from olive oil. If you're looking for a fresh take on broccoli, this dish is your go-to for a healthful, satisfying meal.
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Recipe Information
Ingredients
- 500 grams Broccoli florets
- 50 grams Desiccated coconut
- 2 tablespoons Olive oil
- 3 units Garlic cloves
- 2 tablespoons Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Chili flakes
- 1 tablespoon Low-sodium soy sauce
- 2 tablespoons Fresh cilantro
Instructions
Wash and cut the broccoli into bite-sized florets.
Peel and mince the garlic cloves.
Heat olive oil in a large non-stick skillet over medium heat.
Add the minced garlic to the pan and sauté for 1-2 minutes until fragrant.
Increase the heat to medium-high, add the broccoli florets, and toss them in the garlic oil.
Stir-fry the broccoli for 5-7 minutes until they start to become tender and bright green.
Add the desiccated coconut, salt, black pepper, and chili flakes to the pan, and continue to stir-fry for another 3-4 minutes.
Pour in the lemon juice and soy sauce, tossing everything to coat the broccoli evenly.
Remove the skillet from the heat and garnish with fresh cilantro.
Serve warm as a healthy side dish or enjoy it as a light meal.
Nutrition Facts
Calories |
737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 33.0 g | 165% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1850 mg | 80% | |
| Total Carbohydrate | 42.4 g | 15% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 10.4 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 393 mg | 8% | |
*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.
