The consumption of fruits and vegetables is directly related to a lower risk of mortality according to science. That is why including them in our day to day is vital to follow a healthy diet, especially if we vary the vegetables and choose the seasonal one.
One of our favorites is broccoli, one of the foods with the most vitamin C. According to Vitónica’s nutrition experts, broccoli “is rich in carotenoids, vitamin A, selenium, potassium, vegetable calcium, fiber, B-complex vitamins and vegetable proteins”. In addition, it is capable of speeding up our metabolism without providing too many calories, so it is essential in a diet to lose weight.
If we add to this that broccoli is a tremendously versatile food, we are facing a fantastic vegetable to incorporate into our daily lives, starting with this baked broccoli recipe.
The ideal way to not spend so much electricity and that we notice it on the bill, is to take the opportunity to make this recipe in our weekly batch cooking menu, that idea that saves us the week and with which we only cook once a week and have everything ready .
We can take advantage of turning on the oven to make a roast chicken, a fish or a cake (like this sugar-free, gluten-free and lactose-free cake), and bake this broccoli that will serve as a garnish for any dish or, if we accompany it with a tortilla, as the only dish in a light dinner. Is easy baked broccoli recipe is ideal for weight loss or simply follow a healthy diet.
The first thing we will do is heat the oven to 220ºC with the air function. It’s okay if our oven is simpler and doesn’t have that function, the only thing it will give us is a crispier finish. To avoid staining too much, I recommend that you get a silicone baking tray (they clean great and are useful for everything) or line your tray with baking paper or a reusable mat like this one.
Silicone tray for the oven El Corte Inglés
Amazon Basics Silicone Baking Mat, Set of 2
As the oven heats up, let’s go separating the florets from the broccoli of the central stem (in DAP they explain how) leaving the stems because we are interested in having all the parts of the vegetable. We are not going to throw away the central trunk, we are going to follow the Zero Waste movement by continuing with what we learned with this book and saving it to make, for example, some Asian-inspired noodles.
Zero waste for girls in a hurry
The largest florets will be cut in half, and we will wash everything well with water. Once washed, place on a clean kitchen towel and dry gently so as not to break our precious little trees.
We spread them in a single layer on the tray, separating them to prevent them from piling up on top of each other, and season with salt and pepper, also pouring a generous jet of olive oil. Add the whole peeled garlic cloves (we can also cut them in half or slice them thick if we want more intensity of flavor) and stir with our hands. Also you can substitute the fresh garlic for a couple of tablespoons of granulated garlic.
Put in the oven for 15 minutes or until we see that it is golden. If some larger pieces have not been finished, we remove the small ones and leave a few more minutes in the oven. When it comes out, and still hot, sprinkle with the juice of half a lemon and the zest of half a lemon, also adding (if you want), a little grated Parmesan. The combination of lemon and parmesan with garlic is the Italian inspiration that this dish needs. to conquer us completely.
If you liked the idea of adding broccoli to your dishes, we leave you one more idea on video: a salad of couscous, broccoli and orange vinaigrette. Delicious, fast and refreshing.
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