Heart-Healthy Fiery Broccoli
Elevate your weeknight dinners with Heart-Healthy Fiery Broccoli—a vibrant, nutrient-packed stir-fry that’s as bold in flavor as it is easy to make. This quick 20-minute recipe pairs crisp-tender broccoli florets with the warm heat of red chili flakes, the bright zing of lemon zest and juice, and a savory punch of low-sodium soy sauce. Garlic-infused extra virgin olive oil brings a heart-smart richness, while toasted sesame seeds add a satisfying crunch. Perfect for a light side dish or a plant-based main, this recipe is low in sodium, full of fiber, and bursting with antioxidants, making it an ideal choice for a health-conscious meal. Serve this fiery delight over brown rice, quinoa, or enjoy it on its own as a powerhouse dish packed with flavor and nutrition.
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Ingredients
- 500 grams broccoli florets
- 2 tablespoons extra virgin olive oil
- 3 pieces garlic cloves
- 1 teaspoon red chili flakes
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon toasted sesame seeds
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt (optional)
Directions
Step 1
Start by washing the broccoli florets thoroughly under cold running water. Drain well and set aside.
Step 2
Mince the garlic cloves finely and set them aside.
Step 3
In a large skillet or wok, heat the extra virgin olive oil over medium heat.
Step 4
Once the oil is hot, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
Step 5
Add the red chili flakes to the skillet and stir for another 30 seconds to release their aroma.
Step 6
Increase the heat to medium-high and add the broccoli florets. Stir-fry the broccoli for about 5-6 minutes, or until they are bright green and start to become tender but still crisp.
Step 7
Add the lemon zest, lemon juice, and low-sodium soy sauce to the skillet. Continue to stir-fry for another 1-2 minutes to combine all the flavors.
Step 8
Season the broccoli with black pepper and, if needed, a pinch of salt.
Step 9
Remove the skillet from heat and sprinkle the toasted sesame seeds over the broccoli.
Step 10
Transfer the Fiery Broccoli to a serving plate. Serve immediately while hot and enjoy this nutrient-rich, heart-healthy dish.
Nutrition Facts
| Serving size | (580.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 434.0 |
| Total Fat 31.6g | 0% |
| Saturated Fat 4.5g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1198.6mg | 0% |
| Total Carbohydrate 32.1g | 0% |
| Dietary Fiber 14.2g | 0% |
| Total Sugars 6.4g | |
| Protein 21.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 328.7mg | 0% |
| Iron 6.3mg | 0% |
| Potassium 115.5mg | 0% |
Source of Calories