Best 4 Low Fat Roasted Broccoli Recipes
If you're looking for a healthy and flavorful side dish, low fat roasted broccoli is an excellent choice. Broccoli is a cruciferous vegetable that is packed with nutrients, including vitamins A, C, and K, as well as fiber and antioxidants. Roasting broccoli is a great way to bring out its natural sweetness and enhance its nutritional value. Plus, it's a quick and easy dish to prepare that can be enjoyed as part of a main meal or as a snack. In this article, we'll provide a few tips for roasting broccoli to perfection, along with some delicious recipe ideas to help you get started.
Let's cook with our recipes!
OVEN-ROASTED BROCCOLI WITH PARMESAN (LOW FAT)
Broccoli has gotten a bad rap in the diet world. People are just so sick of eating steamed broccoli. Instead of steaming, roast it with some garlic and Parmesan, which give it a new life and take eating it from a chore to a delight. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.
Provided by Crafty Lady 13
Categories Vegetable
Time 27m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the oven to 425°F.
- Trim the broccoli, leaving about 1/2 inch of stem attached to the florets.
- Toss the broccoli in a large bowl with the Parmesan, parsley, garlic powder, black pepper, and salt to taste.
- Toss in the red pepper flakes, if using.
- Drizzle with olive oil and toss again until all of the florets are thoroughly coated.
- Transfer to a medium nonstick baking sheet an bake for 10 minutes.
- Then toss the broccoli again and bake for another 5 to 7 minutes, or until the florets are lightly browned and tender.
- Serve immediately.
Nutrition Facts : Calories 74.9, Fat 4.9, SaturatedFat 0.7, Sodium 31.9, Carbohydrate 6.7, Fiber 0.1, Protein 3.6
ROASTED BROCCOLI WITH SMASHED GARLIC
Here's a great way to make broccoli if you are tired of making it the same old way. Roasting broccoli with garlic creates a sweet, nutty delicious flavor and the aroma that wafts through your kitchen will make everyone asking when's dinner ready.
Provided by Gina
Categories Side Dish
Time 30m
Number Of Ingredients 4
Steps:
- Preheat oven to 450°.
- In a baking dish combine broccoli, olive oil, garlic, salt and pepper.
- Roast broccoli about 20 minutes, until broccoli is browned and tender.
Nutrition Facts : ServingSize 1 /4th of broccoli, Calories 126 kcal, Carbohydrate 13.5 g, Protein 4.5 g, Fat 7.5 g, Fiber 5.5 g
LOW FAT ROASTED BROCCOLI
i put on 8 lbs in the past 2 years and i'm freaking out!! its time to find a healthier way to make my favorite dishes!!
Provided by catalinacrawler
Categories Vegetable
Time 25m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- pre-heat oven to 450 degrees.
- cover a cookie sheet with tin foil.
- lightly spray broccoli and garlic with non-fat cooking spray.
- arrange on the cookie sheet in a single layer.
- sprinkle with salt, pepper and oregano.
- roast in the oven for 20 minutes or until tender.
- sprinkle with balsamic vinegar.
LOWER-FAT CHICKEN AND BROCCOLI CASSEROLE
Lower-fat chicken and broccoli casserole recipe. My two-year-old loves this and so do my hips!
Provided by hypsie
Categories Chicken and Broccoli Casserole
Time 45m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a casserole dish with cooking spray.
- Spray a large skillet with cooking spray and place over medium-high heat. Add chicken and cook until no longer pink in the center, about 10 minutes.
- Meanwhile, stir frozen broccoli, condensed soup, Cheddar cheese, and mayonnaise in a large bowl until well combined.
- Add cooked chicken to the broccoli mixture and stir until everything is evenly coated. Pour into the prepared casserole dish.
- Bake in the preheated oven for 20 to 25 minutes.
Nutrition Facts : Calories 231 calories, Carbohydrate 11.6 g, Cholesterol 67.1 mg, Fat 7.3 g, Fiber 3.6 g, Protein 29.5 g, SaturatedFat 2 g, Sodium 490.7 mg, Sugar 3 g
Tips:
- Choose the freshest broccoli you can find. Look for florets that are deep green and tightly closed. Avoid any florets that are yellowing or wilting.
- Cut the broccoli into uniform florets. This will help them cook evenly.
- Toss the broccoli with olive oil, salt, and pepper. This will help them to brown and caramelize.
- Roast the broccoli at a high temperature. This will help to create a crispy exterior and a tender interior.
- Roast the broccoli for 15-20 minutes, or until it is tender and slightly charred.
- Serve the roasted broccoli immediately. It is best enjoyed hot and crispy.
Conclusion:
Roasted broccoli is a delicious and healthy side dish that can be enjoyed by people of all ages. It is a good source of vitamins A, C, and K, as well as fiber. Roasted broccoli is also low in calories and fat, making it a good choice for people who are watching their weight. With its simple preparation and delicious flavor, roasted broccoli is a great addition to any meal.
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