Mediterranean Diet Crispy Air Fried Broccoli
Elevate your veggie game with our Mediterranean Diet Crispy Air Fried Broccoli! This quick and easy recipe transforms humble broccoli florets into a crispy, golden-brown snack or side dish bursting with Mediterranean flavors. Coated in a savory blend of extra virgin olive oil, garlic powder, dried oregano, lemon juice, and spices, this dish is air-fried to perfection in just minutes. A sprinkle of sunflower seeds adds nutty crunch, while optional Parmesan cheese lends a rich, cheesy finish. Ready in under 30 minutes, this wholesome and delicious recipe is perfect for anyone looking to enjoy a healthy dish that’s both satisfying and full of vibrant flavor. Whether you're following the Mediterranean diet or simply love nutritious and crispy air-fryer creations, this recipe is a must-try!
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Recipe Information
Ingredients
- 4 cups broccoli florets
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons sunflower seeds
- 2 tablespoons grated Parmesan cheese (optional)
Instructions
Begin by washing and thoroughly drying the broccoli florets. Cut them into evenly-sized pieces to ensure even cooking.
In a large bowl, combine the extra virgin olive oil, lemon juice, garlic powder, dried oregano, sea salt, and black pepper. Whisk the mixture until well blended.
Add the broccoli florets to the bowl and toss them gently until they are fully coated in the seasoning mixture.
Preheat your air fryer to 375°F (190°C) for about 5 minutes while the broccoli marinates in the seasoning.
Once preheated, place the broccoli florets in the air fryer basket in a single layer. Avoid overcrowding to ensure crispiness.
Air fry the broccoli for 10-12 minutes, shaking the basket halfway through cooking to ensure the broccoli cooks evenly and becomes crispy on all sides.
In the last 2 minutes of cooking, add the sunflower seeds to the basket to enhance the flavor and texture.
If desired, sprinkle grated Parmesan cheese over the cooked broccoli immediately after removing it from the air fryer for an added cheesy touch.
Serve the crispy air-fried broccoli warm as a delicious side dish to complement your Mediterranean diet meal.
Nutrition Facts
Calories |
491 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.9 g | 51% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1423 mg | 62% | |
| Total Carbohydrate | 26.0 g | 9% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 5.2 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 314 mg | 24% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 220 mg | 5% | |
*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.
