Lemon Garlic Roasted Broccoli
A Fresh, Tangy, and Crispy Veggie Side with Superfood Power
Absolutely—nuts are optional for that crunch, but this version shines solo with extra lemony zing and crispy edges that’ll have you hooked. Still no cheese, all fresh and vibrant. Roasts in 20 minutes; serves 4 as a side. Bonus: It’s naturally nut-free now. Broccoli isn’t just tasty—it’s a nutrient powerhouse that fights inflammation, boosts immunity, and supports heart health, all in just 55 calories per cup.
Golden roasted broccoli bursting with zesty flavor!
4
Ingredients
- 1 large head of broccoli (about 1.5 lbs), cut into bite-sized florets (stems sliced thin for bonus bites)
- 3 tbsp olive oil
- 3 garlic cloves, minced (or 1 tsp garlic powder)
- Juice and zest of 1 lemon (reserve half the juice for drizzling)
- 1/2 tsp salt
- 1/4 tsp black pepper
- Optional: 1/4 tsp smoked paprika or red pepper flakes for a flavor twist
Instructions
- Preheat party: Fire up the oven to 425°F (220°C). Line a baking sheet with parchment paper for zero-fuss cleanup.
- Coat the crew: Toss the broccoli in a large bowl with olive oil, garlic, lemon zest, salt, pepper, and any optional spices. Get those hands in there for even coverage.
- Roast to glory: Arrange in a single layer on the sheet—don’t overlap, or it’ll steam instead of crisp. Bake for 18-22 minutes, flipping halfway, until the edges are caramelized and the centers are tender-crisp.
- Brighten it up: Squeeze on the reserved lemon juice while it’s hot and steaming. A quick toss seals the deal.
Why It’s Good for You: Key Nutrition Benefits
One cup of cooked broccoli (about 156g) delivers powerhouse nutrients backed by USDA data and NIH studies. Roasting preserves most of these goodies!
- Vitamin C: 101 mg (112% DV) – Immune booster extraordinaire—helps collagen production for skin glow and fights free radicals to keep you from getting sick.
- Vitamin K: 220 mcg (183% DV) – Bone health hero; aids blood clotting and may ward off osteoporosis.
- Folate: 168 mcg (42% DV) – Supports cell growth and DNA repair—key for pregnancy and heart health.
- Fiber: 5 g (18% DV) – Gut guardian: Promotes digestion, keeps you regular, and helps control blood sugar and cholesterol.
- Potassium: 457 mg (10% DV) – Blood pressure balancer; counters sodium to keep your ticker happy.
- Sulforaphane (a unique compound): Varies (highest in florets) – Cancer-fighting antioxidant—activates detox enzymes in your liver and may reduce risk of certain cancers (per studies in Cancer Prevention Research).
- Protein: 4 g (8% DV) – Plant-based muscle fuel—surprisingly filling for a veggie.
*Based on a 2,000-calorie diet.
Quick Health Wins
- Heart Hero: Low-cal, high-fiber combo lowers bad cholesterol and inflammation.
- Eye Saver: Lutein and zeaxanthin protect against age-related macular degeneration.
- Detox Dynamo: Those glucosinolates help your body flush toxins—eat it raw or lightly cooked for max effect.
- Weight Watcher: High water content + fiber = satiety without the calories.
Pro Tips
- For added texture without nuts: Sprinkle on some toasted breadcrumbs or panko at the end (stir-fry ’em in a dry pan first).
- Level up: Roast with halved cherry tomatoes for juicy pops of color. Pair with vitamin C-rich foods like that lemon squeeze to amp up iron absorption if you’re plant-based.
- Storage & Revival: Fridge life up to 3 days; revive in a 400°F oven for 5 minutes to bring back the crunch. Steam or roast lightly to preserve heat-sensitive nutrients like vitamin C.
Simple, satisfying, and zero allergies in sight. Feeling the broccoli love yet? What’s one benefit that surprised you?
