Lemony Parmesan Charred Broccoli
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Prep Time
4 mins
-
Cook Time
11 mins
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Total Time
15 mins
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Servings
4 people
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Calories
135 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Lemony Parmesan Charred Broccoli
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A quick and easy vegetarian side dish that pairs well with Mediterranean mains. Ready in 15 minutes!
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Ingredients
- 1 large broccoli about xx grams, head
- 2 Tablespoons extra virgin olive oil
- 1/2 teaspoon salt fine sea salt
- 2 cloves garlic minced
- 1/4 cup vegetable stock or water or white wine
- 2 Tablespoons lemon freshly squeezed juice
- 1/2 teaspoon black pepper freshly ground
- 3 Tablespoons Parmesan Cheese freshly grated
- olive oil to finish, finest quality
Instructions
- Preheat a cast iron pan over medium high heat. You can also use a sturdy skillet or a grill pan.
- Cut the florets small, bite-size pieces. Trim to stalk and slice it into coins. Toss the cut vegetables lightly in olive oil and sprinkle with salt.
- Place about half of the broccoli in a single layer on the pre-heated pan and cook for about 3 minutes, until the broccoli begins to char and colour on the bottom. Use a sturdy pair of tongs to flip the broccoli. Cook for a few more minutes.Don't be afraid to almost burn the broccoli! This is when the flavour builds.
- Add the garlic to the pan now - and toss with the broccoli. Carefully add a splash of liquid to the pan: water, stock or white wine. This quickly steams the broccoli and helps soften those stalks.
- When the broccoli is bright green, and the garlic softened, scrape the vegetables into a serving bowl. Repeat cooking process with second half of broccoli.
- Toss all of the charred broccoli with lemon juice, pepper and parmesan cheese. If desired, drizzle with more olive oil and serve at once.
Nutrition Information
Show Details
Calories
135kcal
(7%)
Carbohydrates
12g
(4%)
Protein
6g
(12%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
3mg
(1%)
Sodium
466mg
(19%)
Potassium
504mg
(11%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
1013IU
(20%)
Vitamin C
139mg
(154%)
Calcium
109mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 135 kcal
% Daily Value*
| Calories | 135kcal | 7% |
| Carbohydrates | 12g | 4% |
| Protein | 6g | 12% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 3mg | 1% |
| Sodium | 466mg | 19% |
| Potassium | 504mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1013IU | 20% |
| Vitamin C | 139mg | 154% |
| Calcium | 109mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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