Heart-Healthy Charred Broccoli
Elevate your side dish game with this Heart-Healthy Charred Broccoli recipe—a perfect blend of smokiness, tangy citrus, and subtle spice. Featuring nutrient-packed broccoli florets that are expertly charred in a cast-iron skillet, this dish is enhanced with the vibrant flavors of garlic, lemon juice, and parsley. A hint of red chili flakes adds gentle heat, while lemon zest offers a refreshing finish. Ready in just 25 minutes, this quick and easy recipe is ideal for busy weeknights, pairing beautifully with grilled chicken, fish, or plant-based proteins. Packed with antioxidants and heart-friendly ingredients like broccoli and extra-virgin olive oil, it's a delicious and wholesome addition to any meal. Whether you're looking for a nutritious side or a new way to enjoy veggies, this charred broccoli is sure to impress!
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Ingredients
- 500 grams broccoli florets
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 2 large, thinly sliced garlic cloves
- 0.5 teaspoon red chili flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped parsley
- 1 teaspoon lemon zest
Directions
Step 1
Start by preheating a large cast-iron skillet or a heavy-bottomed pan over medium-high heat.
Step 2
Wash the broccoli florets and thoroughly pat them dry with a clean towel to ensure that they char properly.
Step 3
In a large mixing bowl, combine the broccoli florets with 1 tablespoon of extra-virgin olive oil, salt, and black pepper. Toss to coat evenly.
Step 4
Once the skillet is hot, add the broccoli florets, arranging them in a single layer without overcrowding. Let them cook undisturbed for about 3-4 minutes until they begin to char on one side.
Step 5
Stir the broccoli and continue to cook for another 3-4 minutes, ensuring that multiple sides of the florets get a nice char.
Step 6
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil along with the sliced garlic and red chili flakes. Sauté for 1-2 minutes, stirring constantly to prevent the garlic from burning.
Step 7
Finish by squeezing the lemon juice over the charred broccoli and give it a quick toss.
Step 8
Remove the pan from heat and transfer the broccoli to a serving dish.
Step 9
Garnish with freshly chopped parsley and lemon zest just before serving to add a fresh and zesty touch.
Step 10
Serve warm as a nutritious side dish alongside grilled chicken, fish, or your favorite plant-based protein.
Nutrition Facts
| Serving size | (567.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 386.9 |
| Total Fat 27.2g | 0% |
| Saturated Fat 3.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1332.2mg | 0% |
| Total Carbohydrate 30.3g | 0% |
| Dietary Fiber 13.4g | 0% |
| Total Sugars 6.4g | |
| Protein 18.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 274.6mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 124.3mg | 0% |
Source of Calories