Low Fat Charred Broccolini
Elevate your vegetable side dish game with this Low Fat Charred Broccolini recipe, a quick and healthy way to enjoy vibrant greens with bold flavor. Perfectly pan-charred broccolini takes center stage, enhanced by aromatic garlic, a hint of heat from red pepper flakes, and a bright splash of fresh lemon juice. This low-calorie dish uses olive oil spray to keep the fats in check while ensuring a beautiful golden sear. Ready in just 20 minutes, this nutritious recipe is ideal for busy weeknight dinners or elegant entertaining, delivering irresistible smoky and citrusy notes in every bite. Serve it as a guilt-free addition to grilled proteins or a standout vegan side that truly shines!
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Recipe Information
Ingredients
- 300 grams broccolini
- 10 sprays olive oil spray
- 1 whole lemon
- 2 cloves garlic
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry the broccolini. Trim the ends if necessary.
Peel and mince the garlic cloves.
Halve the lemon and set aside one half for squeezing and slice the other half into rounds.
Heat a large non-stick skillet or grill pan over medium-high heat.
Spray the pan with olive oil spray and add the broccolini in a single layer. Avoid overcrowding; cook in batches if necessary.
Cook the broccolini for about 3 minutes, until it is vibrant green and the edges start to char.
Turn the broccolini and add the minced garlic, allowing the garlic to become fragrant, about 1 minute.
Add red pepper flakes, salt, and black pepper to the pan and continue to cook for an additional 2-3 minutes, or until broccolini is tender and slightly charred.
Remove the pan from heat and squeeze the juice of half a lemon over the broccolini.
Transfer to a serving plate, garnishing with lemon slices or rounds before serving.
Nutrition Facts
Calories |
174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 4% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1288 mg | 56% | |
| Total Carbohydrate | 29.3 g | 11% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 8.7 g | ||
| Protein | 11.9 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 135 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.
