Mediterranean Diet Stir Fried Broccoli
Elevate your weeknight meals with this vibrant and flavorful Mediterranean Diet Stir Fried Broccoli! This quick and healthy recipe transforms humble broccoli into a show-stopping side dish, thanks to the bold flavors of garlic, red pepper flakes, and zesty lemon juice. Sautéed to tender-crisp perfection in heart-healthy extra virgin olive oil, the broccoli is finished with toasted slivered almonds for a delightful crunch and optional fresh parsley for a bright, herbaceous touch. Ready in just 20 minutes, this nutrient-packed dish is perfect for anyone looking to embrace the Mediterranean diet while keeping meal prep simple. Serve it alongside grilled fish, chicken, or enjoy it as a light and satisfying vegetarian main course.
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Ingredients
- 500 grams broccoli
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic cloves
- 1 tablespoon lemon juice
- 0.5 teaspoons red pepper flakes
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 2 tablespoons slivered almonds
- 2 tablespoons fresh parsley (optional)
Directions
Step 1
Rinse the broccoli under cold water and pat it dry. Cut the florets into bite-sized pieces and slice the stems into thin rounds or matchsticks, discarding any tough ends.
Step 2
Mince the garlic cloves and set them aside.
Step 3
Heat the olive oil in a large skillet or wok over medium heat.
Step 4
Add the minced garlic and red pepper flakes to the skillet, stirring constantly for 30 seconds or until fragrant. Be careful not to let the garlic burn.
Step 5
Increase the heat to medium-high and add the broccoli to the skillet. Stir well to coat it in the oil and spices.
Step 6
Cook the broccoli, stirring frequently, for 5–7 minutes or until it is tender-crisp. If necessary, add a tablespoon of water to help steam and soften the broccoli.
Step 7
Season the broccoli with sea salt, black pepper, and lemon juice. Toss well to evenly distribute the flavors.
Step 8
Sprinkle the slivered almonds over the broccoli and cook for 1 additional minute, allowing them to lightly toast.
Step 9
Remove the skillet from the heat. If desired, garnish the stir-fried broccoli with freshly chopped parsley before serving.
Step 10
Serve immediately as a side dish or light main course. Enjoy!
Nutrition Facts
| Serving size | (619.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 787.4 |
| Total Fat 58.0g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1954.9mg | 0% |
| Total Carbohydrate 49.7g | 0% |
| Dietary Fiber 19.4g | 0% |
| Total Sugars 9.7g | |
| Protein 26.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 382.9mg | 0% |
| Iron 6.3mg | 0% |
| Potassium 2082.0mg | 0% |
Source of Calories