Low Fat Fried Broccoli with Desiccated Coconut
Transform your weeknight side dish game with this irresistible recipe for Low Fat Fried Broccoli with Desiccated Coconut. Perfectly tender broccoli florets are lightly pan-fried in heart-healthy olive oil, infused with the aromatic flavors of garlic, soy sauce, and a hint of red chili flakes for a zesty kick. The dish gets a delicious tropical twist with golden-toasted desiccated coconut, adding subtle sweetness and crunch. With just 25 minutes from start to finish, this low-fat, high-flavor recipe is both quick and wholesome. Serve it as a vibrant side dish, a light snack, or even as a plant-based centerpiece. Packed with nutrients and bold flavors, it’s a must-try for health-conscious food lovers.
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Ingredients
- 400 grams broccoli florets
- 2 tablespoons olive oil
- 50 grams desiccated coconut
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 1 tablespoon soy sauce, low sodium
- 0.5 teaspoon red chili flakes
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Wash the broccoli thoroughly and cut it into bite-sized florets.
Step 2
In a large mixing bowl, combine the broccoli florets with lemon juice, minced garlic, soy sauce, red chili flakes, salt, and black pepper. Toss to coat the broccoli evenly.
Step 3
Heat 1 tablespoon of olive oil in a large non-stick frying pan or skillet over medium heat.
Step 4
Once the oil is hot, add the seasoned broccoli florets to the pan. Spread them out so that each piece is in contact with the pan surface.
Step 5
Cook the broccoli for about 8 minutes, stirring occasionally until it is tender and slightly crispy on the edges.
Step 6
While the broccoli is cooking, toast the desiccated coconut in a small dry pan over low heat. Stir continuously to prevent burning. This should take about 3 minutes until the coconut is golden brown and fragrant.
Step 7
Once the broccoli is cooked, remove it from the heat and transfer it to a serving dish.
Step 8
Sprinkle the toasted desiccated coconut over the top of the broccoli.
Step 9
In the same pan you used for the broccoli, add the remaining tablespoon of olive oil and remove the pan from heat. Swirl the pan gently to spread the oil and pour the oil over the broccoli and coconut for added flavor.
Step 10
Serve the low-fat fried broccoli immediately while it's hot and crisp. Enjoy as a side dish or a healthy snack.
Nutrition Facts
| Serving size | (516.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 702.9 |
| Total Fat 60.6g | 0% |
| Saturated Fat 33.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1226.1mg | 0% |
| Total Carbohydrate 35.5g | 0% |
| Dietary Fiber 18.3g | 0% |
| Total Sugars 8.9g | |
| Protein 19.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 216.1mg | 0% |
| Iron 5.8mg | 0% |
| Potassium 424.2mg | 0% |
Source of Calories