Mediterranean Diet Charred Broccolini
Elevate your side dish game with this flavorful Mediterranean Diet Charred Broccolini recipe, a perfect blend of simplicity and sophistication. Fresh broccolini is lightly seasoned, charred to perfection in a hot cast-iron skillet, and infused with aromatic garlic and a hint of spice from red pepper flakes. Finished with a bright burst of fresh lemon zest and juice, this healthy yet indulgent dish is a stunning reflection of Mediterranean flavors. With just a handful of wholesome ingredients like extra-virgin olive oil, garlic, and citrus, this quick and easy recipe is ready in under 25 minutes, making it an ideal companion to grilled fish, roasted chicken, or plant-based entrées. Perfectly charred and bursting with vibrant flavors, this dish is a must-try for anyone embracing the Mediterranean diet.
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Ingredients
- 1 pound broccolini
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic
- 1 whole lemon
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Trim the ends of the broccolini and cut any thick stalks in half lengthwise to ensure even cooking.
Step 2
In a large bowl, toss the broccolini with 1 tablespoon of extra-virgin olive oil, salt, and black pepper.
Step 3
Heat a large cast-iron skillet over medium-high heat until very hot.
Step 4
Add the broccolini in a single layer; you may need to work in batches. Allow it to char undisturbed for about 3-4 minutes.
Step 5
Flip the broccolini and char the other side for an additional 3-4 minutes, until tender and browned.
Step 6
Reduce heat to medium-low and add remaining tablespoon of olive oil along with minced garlic and red pepper flakes. Sauté for about 1 minute until the garlic is fragrant but not burnt.
Step 7
Remove the pan from heat. Zest the lemon over the broccolini, then cut the lemon in half and squeeze the juice over the top.
Step 8
Serve immediately, adjusting seasoning with more salt and pepper if needed.
Nutrition Facts
| Serving size | (552.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 459.8 |
| Total Fat 27.5g | 0% |
| Saturated Fat 3.8g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1343.6mg | 0% |
| Total Carbohydrate 41.0g | 0% |
| Dietary Fiber 7.7g | 0% |
| Total Sugars 12.3g | |
| Protein 17.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 260.1mg | 0% |
| Iron 4.3mg | 0% |
| Potassium 146.6mg | 0% |
Source of Calories