I love broccoli! I’m always looking for new to showcase my favorite . This wonderful smashed broccoli recipe is so easy and is on the table in about 15 minutes. The broccoli is tender on the inside and crispy on the outside. You cannot go wrong with this vegetable !
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To make this smashed broccoli you will need broccoli florets, olive oil, salt, black pepper, grated Parmesan cheese and a balsamic glaze for drizzling. The broccoli is quickly boiled, then drained and put onto a baking sheet. Next you get to smash the broccoli until it’s flat, which helps it get crispy and delicious.
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Serve the low-sodium, gluten-free smashed broccoli as a side dish with any protein you enjoy, like
, , , or . These broccoli bites would also be a delicious and healthy between meals or a fun with a side of ranch dressing.
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Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 8
Ingredients
- 8 cups bite-size broccoli florets (about 1 pound)
- 2 tablespoons
- 1/4 teaspoon
- 1/4 teaspoon ground
- 1/4 cup grated Parmesan cheese
- 1 tablespoon balsamic glaze (see Recipe Notes)
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Recipe Notes
- Balsamic glaze is thicker than balsamic vinegar. You can buy balsamic glaze at the grocery or heat 1 cup of good balsamic vinegar in a frying pan on medium and stir until it reduces to 1/4 cup.
- Try this recipe with cauliflower or brussels sprouts.
Here’s how to make it:
- Turn oven on to broil with the rack 6 inches from the top of the oven. Place a large saucepot filled with water on high to boil. When the water boils place the florets into the water and boil for 2 to 3 minutes. Don’t overcook the broccoli. It should be tender but not mushy.
- Drain the broccoli well and then place onto a high-sided baking sheet lined with parchment paper.
- Using the bottom of a sturdy glass or mason jar, flatten the broccoli. Drizzle it with olive oil, salt and pepper and place into the oven for 6 to 7 minutes.
- Remove pan from oven sprinkle with Parmesan. Place back into the oven and broil for 2 to 3 minutes, or until cheese is brown and melted. Place on a serving dish and drizzle with balsamic glaze. Enjoy!
Nutrition Facts Per Serving
Calories: 83
Total Fat: 4.6g
Saturated Fat: 1g
Cholesterol: 2mg
Sodium: 68mg
Total Carbohydrate: 9.3g
Dietary Fiber: 3.7g
Total Sugars: 2.1g
Protein: 4.2g
Vitamin D: 0mcg
Calcium: 94mg
Iron: 2mg
Potassium: 356mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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