Mediterranean Diet Brocolis Vapeur
Elevate your vegetable game with our "Mediterranean Diet Brocolis Vapeur," a light, flavorful, and nutrient-packed dish that's perfect as a side or standalone meal. Fresh broccoli florets are gently steamed to preserve their vibrant green hue and tender-crisp texture, then drizzled with a zesty blend of extra virgin olive oil, lemon juice, and garlic for a bright Mediterranean flair. Finished with a sprinkle of fresh parsley, lemon zest, and a dash of sea salt and black pepper, this simple yet sophisticated recipe is a celebration of wholesome ingredients. Ready in just 25 minutes, it's a quick, healthy option that pairs beautifully with grilled fish, lean proteins, or whole grains. Bursting with antioxidants and heart-healthy fats, this dish aligns perfectly with the Mediterranean diet's focus on fresh, flavorful, and healthful eating.
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Recipe Information
Ingredients
- 500 grams broccoli florets
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper, freshly ground
- 1 tablespoon fresh parsley, chopped
- 0.5 teaspoon lemon zest
Instructions
Begin by preparing the broccoli. Wash the broccoli florets thoroughly under cold running water. Trim any rough ends or imperfections.
Set up a steam basket inside a large pot with about 1-2 inches of water. Ensure that the water level is below the steam basket.
Bring the water in the pot to a boil over medium-high heat.
Once the water is boiling, place the broccoli florets into the steam basket. Cover the pot with a tight-fitting lid.
Steam the broccoli for approximately 5-7 minutes or until it is tender and bright green. Be careful not to overcook the broccoli; it should still have a slight crunch.
While the broccoli is steaming, mix the extra virgin olive oil, lemon juice, and minced garlic in a small bowl.
Once the broccoli is done, carefully remove it from the steam basket and transfer it to a serving bowl.
Drizzle the olive oil and lemon juice mixture over the hot steamed broccoli.
Sprinkle with sea salt, black pepper, fresh parsley, and lemon zest. Toss gently to coat the broccoli evenly.
Serve immediately as a healthy side dish or a light main course, enjoying its vibrant flavors and health benefits.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.1 g | 36% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1310 mg | 57% | |
| Total Carbohydrate | 27.5 g | 10% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 6.3 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 85 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.
