Mediterranean Diet Charred Broccolini
Elevate your mealtime with Mediterranean Diet Charred Broccolini — a vibrant, quick-to-prepare side dish packed with bold flavors and wholesome ingredients. Perfectly charred in a hot skillet, tender broccolini takes on a smoky depth that pairs beautifully with the zing of fresh lemon zest and juice, the warmth of garlic, and the subtle kick of red pepper flakes. A drizzle of high-quality extra-virgin olive oil ties it all together, making this recipe a shining example of healthy Mediterranean-inspired cooking. Ready in just 25 minutes, this fresh vegetable dish is ideal for busy weeknights yet impressive enough for dinner parties. Whether served alongside grilled meats or as a standalone vegetarian delight, this broccolini recipe is a winner for anyone seeking flavorful, nutrient-packed dishes.
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Recipe Information
Ingredients
- 1 pound broccolini
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic
- 1 whole lemon
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Trim the ends of the broccolini and cut any thick stalks in half lengthwise to ensure even cooking.
In a large bowl, toss the broccolini with 1 tablespoon of extra-virgin olive oil, salt, and black pepper.
Heat a large cast-iron skillet over medium-high heat until very hot.
Add the broccolini in a single layer; you may need to work in batches. Allow it to char undisturbed for about 3-4 minutes.
Flip the broccolini and char the other side for an additional 3-4 minutes, until tender and browned.
Reduce heat to medium-low and add remaining tablespoon of olive oil along with minced garlic and red pepper flakes. Sauté for about 1 minute until the garlic is fragrant but not burnt.
Remove the pan from heat. Zest the lemon over the broccolini, then cut the lemon in half and squeeze the juice over the top.
Serve immediately, adjusting seasoning with more salt and pepper if needed.
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1344 mg | 58% | |
| Total Carbohydrate | 41.0 g | 15% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 12.3 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 147 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.
