Woman Eating Grilled Broccoli with King Prawns

ROASTED BROCCOLI RECIPES FOR WEIGHT LOSS

Roasted broccoli recipes are healthy side dishes that contain lots of vitamin c, fiber, and protein. They also contain potassium, calcium, selenium, magnesium, iron, and vitamins, including folic acid. The fact remains that no matter the method of cooking, nutrients in the vegetable is lost. Though the amount of nutrient lost varies. Research shows that broccoli is healthier raw. While roasting your vegetables, they do not come in contact with water. Therefore nutrients are retained. Roasted broccoli recipes are safe to eat regularly; whatever side effects it might have are not mild. Its health benefits surely outweigh it. Below are roasted broccoli recipes you might like to try out.

Roasted Broccoli Recipes

roasted broccoli recipes
mycleankitchen.com

1.    Roasted Broccoli with lemon

When roasting broccoli with lemon, the heat makes the lemon flavor concentrated, and with olive oil, it becomes crispy and delicious

     Preparation Time: 5 minutes

      Cook Time: 10 minutes

      Total Time: 15minutes

      Serves: 4

       Ingredients

  • 1 lemon wedge
  • 4 cups of broccoli florets
  • ¼ teaspoon of salt
  • A tablespoon of olive oil
  • 1 freshly ground pepper

Preparation

  1. First, preheat the oven to a comfortable 450 degrees F.
  2. Then add oil, salt, and pepper to broccoli and place it on your baking sheet.
  3. Leave oven at medium-high heat and roast broccoli for about 12 minutes. Broccoli should become tender; its bottom should be blackened.
  4. After roasting, serve it immediately with lemon wedges.

Nutritional Facts

Fat 3.8g; Carbohydrate 4.4g; protein 2.2g; calories 54 kcal.

skinnytaste.com

2.    Roasted Broccoli with Smashed Garlic

When you roast broccoli with garlic, you get this nutty, delicious flavor. It is an amazing side dish. You can also top with parmesan red pepper flakes or fresh lemon wedges.

     Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 6 garlic cloves (smashed)
  • 1 ½ lbs of broccoli florets
  • 2 tablespoons of olive oil
  • Kosher salt
  • Fresh pepper.

Preparation

  1. Firstly, preheat your oven to 450 degrees.
  2. Secondly, mix broccoli, olive oil, salt, pepper, and smashed garlic in a baking dish.
  3. Then place in the oven and roast for about 20 minutes
  4. When broccoli is browned and tender, remove from oven and serve.

Nutritional Facts

Fat 7.5g; Carbohydrate 13.5g; protein 4.5g; calories 126 kcal.

roasted broccoli recipes
shawsimpleswaps.com

3.    Roasted Broccoli Panzanella Salad

This is a diet recipe and an excellent side dish that aids weight loss.

     Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 1 pound of trimmed broccoli (cut 1 inch, ½ inch stem slices)
  • 1 pint of cherry tomatoes
  • 3 tablespoons of olive oil
  • ½ teaspoon of kosher salt
  • 3 cups of cubed whole-grain crusty bread
  • 1 tablespoon of balsamic vinegar
  • 1 ½ teaspoon of honey
  • ½ teaspoon of freshly ground pepper
  • Grated parmesan cheese

Preparation

  1. First of all, place a large baking sheet in your oven, then preheat the oven to 450 degrees F
  2. Secondly, put broccoli in a large bowl, add olive oil and combine.
  3. Next, remove the baking sheet from the oven and transfer broccoli onto it with a spoon.
  4. Then, add tomatoes to the bowl; it should have leftover olive oil from broccoli. Toss tomatoes in oil and add honey. After mixing, transfer them to a baking sheet with broccoli.
  5. Now, roast broccoli for 15 minutes and stir at halftime. After roasting, remove the sheet from the oven and add bread cubes. Roast again for 3 minutes.
  6. It should be looking browned, slightly charred, and fork-tender—transfer broccoli into a flat bowl or serving plate.
  7. Then, in a bowl, mix vinegar, salt, two tablespoons of olive oil, honey, and pepper and pour over your vegetables and toss.
  8. Lastly, you can sprinkle oregano or cheese and serve.

Nutritional Facts

Fat 11g; Carbohydrate 23g; protein 6g; calories 79 kcal.

wholesomeyum.com

4.    Roasted Broccoli and Cauliflower with Parmesan Cheese and Garlic

This recipe is one of the delicious ways to serve vegetables. It is also easy and quick with five ingredients.

     Preparation Time: 5 minutes

      Cook Time: 20 minutes

      Total Time: 25 minutes

      Serves: 12

       Ingredients

  • 6 garlic cloves (minced)
  • 4 cups of broccoli florets
  • 1/3 cups of olive oil
  • 4 cups of cauliflower florets
  • 2/3 cup of grated parmesan cheese
  • Sea salt
  • Black pepper

Preparation

  1. First preheat your oven at about 400 degrees F. then, prepare a large baking sheet.
  2. Secondly, mix your broccoli and cauliflower in a large bowl. Add olive oil, garlic, parmesan cheese, and toss. Also, sprinkle salt and black pepper and toss again.
  3. Then, arrange your vegetables on a single layer on your baking sheet.
  4. After arranging, bake broccoli and cauliflower for about 22 minutes until their edges become brown.
  5. Lastly, remove baked veggies and toss with parmesan cheese, add some salt and pepper to taste, and serve.

Nutritional Facts

Fat 8g; Carbohydrate 5g; protein 4g; calories 99 kcal.

roasted broccoli recipes
eatingwell.com

5.    Mediterranean Roasted Broccoli and Tomatoes

This recipe allows you to add something more colorful. Tomatoes would add a touch of red to your dish and make it more delicious.

     Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Total Time: 20 minutes

      Serves: 4

       Ingredients

  • 4 cups of trimmed broccoli (cut into bite-size florets)
  • 2 garlic cloves
  • 1 cup of grape tomatoes
  • ½ teaspoon of freshly grated lemon zest
  • A tablespoon of olive oil
  • ¼ teaspoon of salt
  • 1 tablespoon of lemon juice
  • 2 teaspoons of capers
  • 1 teaspoon of dried oregano
  • 10 pitted black olives

Preparation

  1. First, preheat the oven to a convenient 450 degrees and place a large baking sheet in it.
  2. Secondly, combine broccoli, tomatoes, salt, and garlic in a large bowl. It must be evenly coated
  3. After coating, arrange broccoli on a single layer on your baking sheet. Roast for about 13 minutes or until it gets browned.
  4. While roasting, mix lemon zest and juice, oregano, capers, olives in a large bowl (large enough to contain vegetables too).
  5. Lastly, add vegetables and stir to mix thoroughly. Serve.

Nutritional Facts

Fat 5g; Carbohydrate 7g; protein 3g; calories 74 kcal.

weightwatchers.com

6.    Roasted Broccoli with Soy-Mirin Glaze

You should try this recipe if you haven’t roasted your broccoli before. It has a sweet, nutty flavor and crispy.

     Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 1 ¾ lbs of broccoli florets
  • 1 teaspoon of freshly minced garlic
  • A tablespoon of olive oil
  • 1 tablespoon of toasted sesame seeds
  • A tablespoon of mirin  
  • 1 tablespoon of low sodium soy sauce

Preparation

  1. First, preheat your oven to 450 degrees. Then, line your baking sheet in the oven with parchment paper.
  2. Sliced broccoli into bite sizes, trim the stalk, and slice to be ¼ inch thick.
  3. Then, combine broccoli with olive oil and arrange them on a single layer on your baking sheet.
  4. Now, roast vegetables for about 20 minutes or until it is lightly charred and browned.
  5. Meanwhile, whisk mirin, soy sauce, and garlic in a small bowl as broccoli roasts.
  6. When it is ready, drizzle sauce over broccoli and garnish it with toasted sesame seeds.

Nutritional Facts

Fat 4.3g; Carbohydrate 9.5g; protein 1.3g; calories 79 kcal.

 Why broccoli is good for you

Broccoli is a healthy diet for you. Its health benefits are below;

  • Reduces cholesterol

Broccoli contains many soluble fibers that take out cholesterol from your body. It makes excreting cholesterol very easy for you.

  • Contains antioxidant

Broccoli is concentrated with vitamin c, which builds your immune system. It has a good amount of beta carotene, zeatin, carotenoid lutein, and other antioxidants.

  • Good for heart health

Broccoli contains fatty acids, fibers, and vitamins that can regulate blood pressure. It also helps in protects blood vessels against damage. This vegetable could prevent damages to blood vessel linings, which can result in serious blood sugar problems.

  • Improves skin health

Broccoli helps to protect skin from infection and also keeps it glowing. This is possible because it contains antioxidants and vitamin c. broccoli is filled with amino acids, folates, and vitamin k, which maintains skin immunity.

  • Aids dieting

Vegetarian that are unable to complete their protein requirement suffices that with broccoli because it contains protein. It is a good carb and has a high amount of fiber. Its fiber content makes it easy to lose weight.  Broccoli prevents constipation, overeating and aids digestion.

  • Improves eye health

This vegetable contains beta carotene, phosphorus, vitamin A, vitamin B complex, vitamin C and E. These nutrients help to protect the eye from muscular degeneration, cataract. It is perfect for good eyesight.

  • Prevents aging

Broccoli contains antioxidants that can fight against aging. Regular eating of this vegetable reduces fine lines, skin issues, acne, wrinkles on your skin.

  • Improves bone health

As a result of its calcium and vitamin k content, it is exceptionally suitable for bone health. It is good for lactating mothers, children, and older adults.

With the above breakdown of the benefits of eating broccoli, it is advisable to eat broccoli more often if you don’t. There are a variety of recipes above to help you prepare this vegetable to bring out its flavor. Do leave a message for us after trying them out.

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