Mediterranean Diet Simple Stir-Fried Broccoli
Brighten up your dinner table with this irresistible Mediterranean Diet Simple Stir-Fried Broccoli—a fast, flavorful, and nutrient-packed dish perfect for busy weeknights or light meals. Featuring tender-crisp broccoli florets stir-fried with heart-healthy olive oil, aromatic garlic, and a vibrant burst of tangy lemon juice and zest, this recipe effortlessly combines simplicity and sophistication. Finished with a sprinkle of fresh parsley, a hint of heat from red pepper flakes, and an optional garnish of creamy crumbled feta cheese, this broccoli dish is a versatile side or stand-alone star. Ready in just 20 minutes, it’s a delicious way to embrace wholesome Mediterranean flavors while keeping things quick and easy.
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Ingredients
- 500 grams broccoli florets
- 2 tablespoons olive oil
- 3 units garlic cloves, minced
- 1 unit lemon, juiced
- 1 tablespoon lemon zest
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
- 0.5 teaspoon red pepper flakes
- 2 tablespoons fresh parsley, chopped
- 50 grams feta cheese, crumbled (optional)
Directions
Step 1
Wash and cut the broccoli into bite-sized florets.
Step 2
Heat olive oil in a large skillet over medium heat.
Step 3
Add minced garlic to the skillet and sauté for about 1 minute until fragrant, being careful not to burn it.
Step 4
Add the broccoli florets to the skillet and toss to coat in oil and garlic.
Step 5
Stir-fry the broccoli for about 5-7 minutes until it turns bright green and begins to soften, but is still crisp.
Step 6
Add lemon juice and zest to the skillet, stirring well to combine with the broccoli.
Step 7
Season the broccoli with salt, black pepper, and red pepper flakes. Stir well to ensure even distribution of seasonings.
Step 8
Remove the skillet from heat and transfer the stir-fried broccoli to a serving dish.
Step 9
Garnish with chopped fresh parsley and optional crumbled feta cheese before serving.
Step 10
Serve warm as a side dish or a delightful light main course.
Nutrition Facts
| Serving size | (653.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 554.8 |
| Total Fat 40.1g | 0% |
| Saturated Fat 11.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 44.6mg | 0% |
| Sodium 1896.4mg | 0% |
| Total Carbohydrate 36.2g | 0% |
| Dietary Fiber 14.3g | 0% |
| Total Sugars 8.6g | |
| Protein 26.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 553.0mg | 0% |
| Iron 5.7mg | 0% |
| Potassium 236.3mg | 0% |
Source of Calories