Mediterranean Diet Fried Broccoli with Desiccated Coconut
Elevate your vegetable game with this vibrant Mediterranean Diet Fried Broccoli with Desiccated Coconut—an irresistible fusion of nutritious flavors and textures. Tender-crisp broccoli florets are pan-fried in heart-healthy extra virgin olive oil with aromatic garlic and a hint of spice from red chili flakes. The secret ingredient is desiccated coconut, which toasts beautifully, adding a subtle sweetness and a nutty crunch that pairs perfectly with tangy lemon juice and fresh parsley. Ready in just 25 minutes, this gluten-free, vegan side dish packs a punch of vitamins, fiber, and Mediterranean flair. Serve it as a bright, satisfying addition to your dinner table or enjoy it as a light stand-alone meal. A must-try for fans of healthy and exciting recipes!
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Recipe Information
Ingredients
- 500 grams Broccoli florets
- 3 tablespoons Extra virgin olive oil
- 2 large Garlic cloves
- 50 grams Desiccated coconut
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Sea salt
- 0.25 teaspoon Crushed black pepper
- 0.25 teaspoon Red chili flakes
Instructions
Wash the broccoli florets thoroughly under cold running water and pat them dry with a clean kitchen towel.
Peel and finely mince the garlic cloves. Chop the parsley finely and set it aside.
In a large non-stick skillet, heat the extra virgin olive oil over medium heat.
Add the minced garlic to the skillet and sauté for 1 minute until fragrant, being careful not to let it burn.
Add the broccoli florets to the skillet and stir well to coat them with the olive oil and garlic.
Increase the heat to medium-high and cook the broccoli for about 5-7 minutes, stirring occasionally, until they start to become tender yet maintain their crispness.
Add the desiccated coconut to the broccoli and continue to cook for another 3 minutes, allowing the coconut to toast lightly and combine with the broccoli.
Reduce the heat to low and stir in the lemon juice, sea salt, crushed black pepper, and red chili flakes. Mix everything to ensure it’s evenly distributed.
Turn off the heat and sprinkle the chopped parsley over the broccoli.
Transfer the fried broccoli to a serving dish and serve immediately as a side dish or a light main course.
Nutrition Facts
Calories |
840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.7 g | 96% | |
| Saturated Fat | 34.6 g | 173% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1333 mg | 58% | |
| Total Carbohydrate | 42.6 g | 15% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 10.4 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 423 mg | 9% | |
*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.
