Looking to make your meals both tasty and healthy? Lemon Garlic Roasted Broccoli is a must-try! This vibrant side dish bursts with flavor and nutrients, thanks to the perfect blend of bright lemon, zesty garlic, and the earthy goodness of broccoli. In just a few simple steps, you’ll bring a deliciously healthy twist to your dinner table. Let me show you how easy it is to whip up this flavorful dish!
Ingredients
List of Ingredients
- 1 large head of broccoli, cut into florets
- 4 cloves garlic, minced
- 3 tablespoons olive oil
- Zest and juice of 1 medium lemon
- 1 teaspoon crushed red pepper flakes (optional)
- Salt and pepper to taste
- 2 tablespoons nutritional yeast (optional for a cheesy flavor)
- Fresh parsley, chopped for garnish
Nutritional Information
This dish is not just tasty; it’s also quite healthy. One serving of Lemon Garlic Roasted Broccoli has about 150 calories. It contains around 10 grams of fat, 5 grams of fiber, and a good amount of vitamins A, C, and K. Broccoli is rich in iron and calcium too. This dish helps you meet your daily needs for many key nutrients.
Health Benefits
Broccoli is a superfood. It is low in calories but high in fiber. Eating it can help support a healthy heart. It may also help reduce inflammation. Garlic adds flavor and health benefits. It can boost your immune system and lower blood pressure. Lemon not only brightens the dish but also provides vitamin C. This vitamin helps fight off illnesses and keeps your skin healthy.
If you want to make this dish, check out the Full Recipe.
Step-by-Step Instructions
Preparation Steps
1. Preheating the oven: Preheat your oven to 425°F (220°C). This high heat helps the broccoli get crispy.
2. Preparing broccoli and ingredients: Cut one large head of broccoli into florets. Measure out your other ingredients, so you have everything ready to go. You need four cloves of minced garlic, three tablespoons of olive oil, and the zest and juice of one medium lemon.
Cooking Instructions
1. Mixing ingredients: In a large bowl, combine the broccoli florets, minced garlic, olive oil, lemon zest, and lemon juice. If you like heat, add the optional crushed red pepper flakes. Season with salt and pepper to taste.
2. Roasting process: Toss everything together until the broccoli is well coated. Spread the mixture in a single layer on a baking sheet lined with parchment paper. Roast in your preheated oven for 20 to 25 minutes. Toss the broccoli halfway through for even cooking.
Final Touches
1. Adding nutritional yeast: When the broccoli is done roasting, remove it from the oven. Sprinkle with two tablespoons of nutritional yeast for a cheesy flavor, if desired.
2. Garnishing for presentation: Garnish with fresh, chopped parsley before serving. This adds a pop of color and flavor. Serving the roasted broccoli in a nice bowl makes it look even better. Drizzle a bit more lemon juice on top for a fresh burst of flavor.
For a full recipe, check the previous section.
Tips & Tricks
Cooking Tips
To ensure even cooking, cut the broccoli into uniform florets. This helps them roast at the same rate. Toss the broccoli halfway through roasting. This action allows all sides to crisp up nicely.
For best results, always preheat your oven. A hot oven helps create that desirable roasted flavor. Line your baking sheet with parchment paper. It keeps the broccoli from sticking and makes cleanup easy.
Flavor Enhancements
You can add more flavor with herbs like thyme or oregano. A sprinkle of paprika can also boost taste. Consider using avocado oil for a unique flavor. It has a high smoke point and adds a nice richness.
If you want a twist, try adding a splash of soy sauce. It brings a savory note that pairs well with the lemon.
Serving Suggestions
Lemon garlic roasted broccoli pairs well with grilled chicken or fish. It adds a fresh touch to any plate. For a veggie feast, serve it alongside quinoa or rice.
For creative serving, try it in a wrap or grain bowl. You can also top it with feta cheese for extra flavor. Drizzle a bit of balsamic glaze on top before serving for a sweet contrast.
For the full recipe, check out the Lemon Garlic Roasted Broccoli section. Enjoy your cooking adventure!
Variations
Ingredient Swaps
You can swap broccoli for other veggies. Try using cauliflower, Brussels sprouts, or asparagus. Each vegetable brings a unique taste. You can also change the citrus flavor. Instead of lemon, use lime or orange. This small change can brighten the dish.
Dietary Modifications
To make this dish vegan, just leave out the nutritional yeast. It still tastes great without it. For a gluten-free version, ensure your ingredients are free from gluten. You can also make a low-sodium dish. Just cut back on the salt. Use herbs to add flavor without extra salt.
Serve Cold: Broccoli Salad Option
If you have leftovers, turn them into a salad. Chop the roasted broccoli into smaller pieces. Add some cherry tomatoes, cucumbers, and red onions for crunch. A light vinaigrette works well here. A mix of lemon juice and olive oil is refreshing. This way, you enjoy a new dish without wasting food.
Storage Info
Short-term Storage
To keep leftovers fresh, place your lemon garlic roasted broccoli in an airtight container. Store it in the fridge right after it cools. This method helps to lock in flavor and moisture. You can enjoy it for up to three days. After that, it’s best to discard any leftovers to ensure quality.
Freezing Instructions
If you want to freeze roasted broccoli, follow these steps:
1. Allow the broccoli to cool completely.
2. Spread it out on a baking sheet in a single layer.
3. Freeze it for about one hour.
4. Once frozen, transfer it to a freezer-safe bag.
This method prevents clumping and keeps each piece separate. You can freeze it for up to three months. To defrost, move it to the fridge overnight. You can also reheat it straight from the freezer. Just add it to a hot pan or oven until warmed through.
Reusing Leftovers
You can transform leftover broccoli into new dishes. Here are some ideas:
- Toss it into scrambled eggs for a healthy breakfast.
- Add it to pasta for a quick meal.
- Blend it into soups for a creamy texture.
- Stir-fry it with your favorite proteins and sauces.
These options let you enjoy the flavors while minimizing waste.
FAQs
Common Questions
What can I substitute for garlic if allergic?
If you have an allergy to garlic, consider using shallots or green onions. Both have a mild taste. You can also use garlic-infused oil for flavor without the garlic bits.
How can I make this recipe spicier?
To add heat, mix in more crushed red pepper flakes. You can also try adding cayenne pepper or a dash of hot sauce. Adjust the amount based on your spice level.
Cooking and Serving
Can I prepare this dish ahead of time?
Yes, you can prep the broccoli and garlic ahead. Mix the ingredients and store them in the fridge. When you are ready, just roast it. This saves time on busy nights.
Is it necessary to peel the garlic?
No, you do not need to peel the garlic for this recipe. Just mince the cloves with the skin on. The skin will not affect the taste and makes prep easier.
Health and Nutritional Queries
How many calories are in Lemon Garlic Roasted Broccoli?
This dish has around 100 calories per serving. This number may change based on added ingredients like nutritional yeast or olive oil.
Does roasting broccoli reduce its nutritional value?
Roasting broccoli does change some vitamins, but it still retains many nutrients. The flavor and texture improve, making it easier to enjoy this healthy veggie.
This post covered a delicious recipe for Lemon Garlic Roasted Broccoli. We explored key ingredients, health benefits, and cooking tips. You learned how to prepare, roast, and serve this tasty dish, as well as how to store leftovers.
Remember, adding your own twist can make this meal exciting. Enjoy your cooking and stay healthy with every bite!
