Mediterranean Diet Stir Fried Broccoli
Discover the vibrant flavors of the Mediterranean Diet Stir Fried Broccoli, a healthy, veggie-packed dish that's quick and easy to prepare! This recipe transforms everyday broccoli into a zesty and satisfying side dish or light main course, ready in just 20 minutes. Fresh broccoli florets are stir-fried with fragrant garlic, spicy red pepper flakes, and rich extra virgin olive oil, then brightened with a splash of lemon juice. A sprinkle of slivered almonds adds a delightful crunch, while optional parsley elevates the dish with a burst of freshness. Perfect for Mediterranean diet enthusiasts, this wholesome recipe delivers bold flavors, nutrient-rich ingredients, and effortless cooking techniques — ideal for a weeknight dinner or a crowd-pleasing addition to your table.
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Recipe Information
Ingredients
- 500 grams broccoli
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic cloves
- 1 tablespoon lemon juice
- 0.5 teaspoons red pepper flakes
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 2 tablespoons slivered almonds
- 2 tablespoons fresh parsley (optional)
Instructions
Rinse the broccoli under cold water and pat it dry. Cut the florets into bite-sized pieces and slice the stems into thin rounds or matchsticks, discarding any tough ends.
Mince the garlic cloves and set them aside.
Heat the olive oil in a large skillet or wok over medium heat.
Add the minced garlic and red pepper flakes to the skillet, stirring constantly for 30 seconds or until fragrant. Be careful not to let the garlic burn.
Increase the heat to medium-high and add the broccoli to the skillet. Stir well to coat it in the oil and spices.
Cook the broccoli, stirring frequently, for 5–7 minutes or until it is tender-crisp. If necessary, add a tablespoon of water to help steam and soften the broccoli.
Season the broccoli with sea salt, black pepper, and lemon juice. Toss well to evenly distribute the flavors.
Sprinkle the slivered almonds over the broccoli and cook for 1 additional minute, allowing them to lightly toast.
Remove the skillet from the heat. If desired, garnish the stir-fried broccoli with freshly chopped parsley before serving.
Serve immediately as a side dish or light main course. Enjoy!
Nutrition Facts
Calories |
787 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.0 g | 74% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1955 mg | 85% | |
| Total Carbohydrate | 49.7 g | 18% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 9.7 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 383 mg | 29% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2082 mg | 44% | |
*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.
