Low-Calorie Roasted Smashed Broccoli
• found at shrinkviolet.com
Roasted, slightly sweet, and crispy, this broccoli is a crowd-pleaser.
Servings 4
Equipment
- rimmed half-sheet baking pan
- parchment paper
- pastry brush
Ingredients
- 1 lb fresh broccoli (cut into florets - see Notes for frozen broccoli)
- 1 tsp garlic powder
- ¼ tsp salt
- black pepper (to taste)
- 2 TB olive oil
- 2 TB Balsamic vinegar
- ⅓ cup Parmesan cheese (grated)
- 1 tsp toasted sesame seeds
Instructions
- Heat your oven to 450℉.
- Then you need to steam the broccoli, and the easiest way is to do it is in the microwave. Put the florets in a large bowl and add 1/4 cup water. Cover with plastic wrap or a plate and microwave for 4 1/2 minutes until just tender and not mushy. (For reference, I use a 1200 watt microwave. Your wattage is listed inside the door - adjust your cooking time accordingly.)
- Meanwhile, line a rimmed half-sheet baking pan with parchment paper.
- Spread the steamed broccoli on the baking sheet, and press each floret flat with the bottom of a water glass.
- In a small bowl, whisk together the garlic powder, olive oil, balsamic, salt, pepper, and parmesan. Brush this mixture over the broccoli with a pastry brush.
- Put in the oven and cook for 15 minutes until browned and crispy around the edges. Sprinkle with toasted sesame seeds and serve.
Notes
Broccoli: You could also make this with frozen broccoli. Just be sure not to steam it so much that it gets mushy. Steam it until it is just barely thawed.
Estimated Nutrition Per Serving
Calories: 138Carbohydrates: 9.3gProtein: 5.9gFat: 9.4gSaturated Fat: 2.2gCholesterol: 5.9mgSodium: 141.3mgFiber: 3gSugar: 3.2g
