Mediterranean Diet Fried Broccoli with Desiccated Coconut
Elevate your side dish game with this Mediterranean Diet Fried Broccoli with Desiccated Coconut—a vibrant, healthy, and flavor-packed recipe that perfectly balances crisp textures and bold flavors. Fresh broccoli florets are lightly pan-fried in heart-healthy extra virgin olive oil, infusing them with the rich aroma of garlic. A sprinkle of toasted desiccated coconut adds a subtly sweet, nutty depth, while zesty lemon juice, red chili flakes, and a hint of crushed black pepper provide a bright, tangy kick. Finished with fresh parsley for a burst of color and freshness, this quick and easy dish pairs beautifully with grilled proteins or stands alone as a satisfying vegetarian option. Ready in just 25 minutes, it’s a must-try addition to your Mediterranean-inspired meal repertoire. Keywords: Mediterranean diet, fried broccoli, desiccated coconut, healthy side dish, quick recipe.
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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
Directions
Step 1
Wash the broccoli florets thoroughly under cold running water and pat them dry with a clean kitchen towel.
Step 2
Peel and finely mince the garlic cloves. Chop the parsley finely and set it aside.
Step 3
In a large non-stick skillet, heat the extra virgin olive oil over medium heat.
Step 4
Add the minced garlic to the skillet and sauté for 1 minute until fragrant, being careful not to let it burn.
Step 5
Add the broccoli florets to the skillet and stir well to coat them with the olive oil and garlic.
Step 6
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.
Step 7
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.
Step 8
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.
Step 9
Turn off the heat and sprinkle the chopped parsley over the broccoli.
Step 10
Transfer the fried broccoli to a serving dish and serve immediately as a side dish or a light main course.
Nutrition Facts
| Serving size | (647.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 840.1 |
| Total Fat 74.7g | 0% |
| Saturated Fat 34.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1332.7mg | 0% |
| Total Carbohydrate 42.6g | 0% |
| Dietary Fiber 21.1g | 0% |
| Total Sugars 10.4g | |
| Protein 22.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 283.9mg | 0% |
| Iron 6.6mg | 0% |
| Potassium 423.3mg | 0% |
Source of Calories