Grilled Broccoli
User Reviews
5
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Prep Time
20 mins
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Cook Time
15 mins
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Total Time
35 mins
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Servings
8
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Calories
61 kcal
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Cuisine
Vegetarian, Vegan, gluten-free
Grilled Broccoli
Description
Grilled Broccoli starts by blanching broccoli florets briefly to soften stems while retaining firmness. After drying, the florets are seasoned with salt, pepper, and coconut oil and then grilled over high heat to develop charred marks and smoky flavor. The grilling process cooks the broccoli evenly when florets are of similar size and adds textural contrast between the tender inside and crispy exterior.
A sauce of golden garlic slices and thinly sliced mild red chiles sautéed gently in coconut oil complements the broccoli with mild heat and aromatic garlic. This mixture is added to the grilled broccoli along with a dash of lemon juice to enhance brightness and balance the richness of oil and garlic. Lemon wedges serve as extra garnish and acid at the table.
The grilled dish makes a flavorful side where the gentle spice and charred flavor elevate simple broccoli. It can be prepared partly ahead by blanching or pre-mixing the sauce. Using a grill basket or foil packet can ease handling during cooking. The broccoli stores well refrigerated for several days.
Cut broccoli into evenly sized florets for uniform cooking and doneness.Using a grill basket or foil packet can simplify grilling and prevent smaller pieces from falling through grates.Store leftovers in an airtight container in the refrigerator for up to 3–4 days.For lower-fat options, substitute coconut oil with non-calorie cooking spray.
Ingredients
- 2 broccoli appox 500g separated into florets, heads
- salt to taste
- black pepper to taste
- 2 tablespoons coconut oil melted
- 4 cloves garlic sliced very fine
- 2 red chile peppers sliced very fine, mild
- lemon juice dash
- lemon wedges
Instructions
- Add half the oil oil, garlic and the chile to a pot over medium heat until garlic starts turning golden brown. Garlic and chile burn very quickly so as soon as they start changing colour, pour the mix into a cool container to stop the cooking.
- Blanch broccoli for 2 minutes in a pot of boiling water, then plunge into ice cold water to stop it from cooking.
- Leave broccoli to dry completely, and when dry put in a bowl and season the broccoli with remaining olive oil, salt and pepper.
- Heat a ridged griddle pan over high heat and grill the broccoli in batches making sure to turn the florets halfway through so all sided get char marks.
- Transfer the broccoli to a bowl, pour the garlic and chili mix and a dash of lemon juice (if using). Adjust seasoning, add in lemon wedges (if using) and serve.
Notes
- Cut broccoli into similarly sized florets for even grilling and cooking.
- Consider using a grill basket or foil packet for easier handling and to avoid losing smaller pieces on the grill.
- Store leftovers refrigerated in an airtight container for 3 to 4 days.
- For a lighter option, replace coconut oil with no-calorie cooking spray.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 61 kcal
% Daily Value*
| Serving | 8servings | |
| Calories | 61kcal | 3% |
| Carbohydrates | 6g | 2% |
| Protein | 2g | 4% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Sodium | 22mg | 1% |
| Potassium | 258mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 495IU | 10% |
| Vitamin C | 79.8mg | 89% |
| Calcium | 37mg | 4% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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