Week #6 of the 38 PowerFoods: Bravo for Broccoli!

Posted by on Jul 19, 2012 in Vegetarian, Veggies | 11 comments


Roasted Broccoli with Lemon, Garlic, Parmesan and Pine Nuts by Jill Mant

Unlike some past president who shall remain nameless, I adore broccoli. In all truth, although I am not a vegetarian, I do love most veggies and so broccoli is no exception. Of course, I love a rich Cream of Broccoli Soup  (hot or cold), a light and fluffy and uber-cheesy Broccoli Quiche also floats my boat, and truth be told I could eat a head or two of steamed broccoli with melted butter and be very happy. I eat broccoli in salads, Broccoli Slaw, Broccoli and Cheddar Omelets, and Broccoli Tempura all very happily, but one of my very favorite ways to ingest this member of the cabbage family is oven roasted with lots of garlic and a little olive oil.

Broccoli is one on the most abundant and cost-effective vegetables that you can buy at the supermarket. It is also one of the vegetables with the most complete and well-rounded nutritional values.

Broccoli is low in saturated fat and very low in cholesterol. It is also a good source of protein and many minerals, including calcium, iron, magnesium, potassium, manganese and phosphorus. Broccoli is also a good source of dietary fiber. Broccoli contains vitamin A, vitamin C, vitamin E and vitamin K as well as the B vitamins riboflavin, vitamin B6 and folate. This is almost every vitamin your body needs, with the exception of vitamin D.

Broccoli acts as an anti-inflammatory agent in the body because it is a good source of omega-3 and omega-6 fatty acids. Broccoli is a natural way to get most of your daily vitamins because it contains almost every vitamin your body needs, with the exception of vitamin D. Broccoli is also a great food for weight loss because it contains fiber. Fiber is an essential nutrient that has been shown to aid in weight loss. Broccoli is also high in selenium, a mineral known to reduce free radicals and support a healthy immune system.

So why wouldn’t you eat your broccoli? And why wouldn’t you eat it roasted with oil and garlic, then topped with lemon zest, juice, parmesan and pine nuts as in this recipe adapted from one by Ina Garten? In all candor, I forgot to add the roasted pine nuts and the lemon juice, as I had a friend over and we got to chattin…..you know how that goes! I am certain that the pine nuts and lemon juice would be a great addition, but our broccoli was pretty rockin without them.
I can’t wait to see what the other bloggers that are exploring the 38 Power Foods as outlined in the new cookbook PowerFoods: 150 Recipes with the 38 Healthiest ingredients have cooked up. They are: our fearless leader and promoter of all things healthy, Mireya at My Healthy Eating Habits. She and I are joined by the lovely Alyce and her pups at More Time at the Table, my good friend and phenomenal Indian chef Ansh of Spice Roots, our very own resident Mother Teresa, Jeanette of Jeanette’s Healthy Living, weight watcher expert Martha at Simple-Nourished-Living,  and the  innovative and healthful Casey from Bookcase Foodie. And of course, it goes without saying, that if you would like to join us, it’s never to late! Just reach out to Mireya(at)myhealthyeatinghabits.com for details, or  leave a comment here and I’ll do it for you!
Roasted Broccoli w Garlic & Pine Nuts
5.0 from 1 reviews
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Recipe type: Vegetable
Author: adapted from a recipe by Ina Garten
Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins
Serves: 4
The secret to this recipe is to roast the broccoli in an oven so hot that it begins to caramelize and becomes infused with the generous amount of fresh garlic and oil. The added zest , parmesan and pine nuts add just the right amount of crunch and zing to insure that you will crave this dish for-ev-er!
Ingredients
  • 2 heads of broccoli, completely dry and cut into small pieces
  • 4-5 tablespoons extra virgin olive oil
  • 4-6 cloves garlic, sliced thin
  • Kosher salt and freshly ground pepper to taste
  • zest and juice of 1 lemon
  • 1 1/2 tablespoons of extra virgin oil
  • 3 tablespoons toasted pine nuts
  • 1/3 cup grated parmesan
  • 2 tablespoons shredded basil leaves
Instructions
  1. Preheat oven to 425F
  2. Toss the broccoli with olive oil and spread over a baking sheet
  3. Sprinkle sliced garlic over the broccoli and season with salt and pepper.
  4. Roast for 20-25 minutes or until broccoli is crisped and beginning to brown a bit.
  5. Remove to a serving bowl or platter and squeeze the lemon juice over the roasted broccoli, sprinkle with zest, pine nuts, parmesan and basil. Toss to combine.
  6. Try not to slurp as you gobble this up!
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11 Comments

  1. 7-19-2012

    I am a broccoli lover myself and will eat it most any way you can fix it. Lately we have been on a broccoli pizza on the bbq binge. Wow, nothing better except maybe your way with garlic and pine nuts. Yum.

  2. 7-20-2012

    I love broccolini with big toasted shreds of Parm…this sounds quicker and just as yummy.

    Another horribly sad day in Colorado:( So horrific.

  3. 7-20-2012

    Oh, yes, yes! These flavours work beautifully together. I bet this would be amazing with broccolini!

  4. 7-20-2012

    Love it. I am late in posting today.. just a very hard day

  5. 7-20-2012

    Roasted broccoli is great. Pine nuts is an addition, I have to make to my recipe. After reading all the benefits of broccoli, I am making it more often.

    • 7-21-2012

      Me too Casey (making it more often)!

  6. 7-20-2012

    Jill – love this recipe you chose for featuring this week’s power food – broccoli! Pine nuts, garlic, lemon, basil, Parmesan cheese, what’s there not to like. Hope you have a wonderful weekend.

  7. 7-20-2012

    Broccoli is definitely one of my favorite veggies. We just got a head fresh out of the garden and your recipe looks very delicious!

  8. 7-22-2012

    I love roasted broccoli, but have never had it with pine nuts, Parmesan and basil. Looking forward to giving it a whirl. Noticed Ina has a lot of broccoli recipes in her books. Tried her mustard chicken salad with broccoli and cherry tomatoes, which was another winner at our house.

    • 7-23-2012

      Ooooohhhhhh that chicken salad sounds delish! I’ll have to check it out. Thanks Martha!

  9. 7-23-2012

    Hi Jill,
    I had never had roasted broccoli until I made it for the 50 Women Game Changers blog group. it was an Ina Garten recipe and it was absolutely delicious! I loved the mix of the inner tenderness and the external crunchiness. Your recipe sounds like a winner!

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