Perfect Roasted Broccoli

For dinner I frequently make roasted broccoli with some kind of chicken dish and I usually showcase it on my Instagram page.  Many times I receive questions about how I prepare the broccoli, so I thought I would create an easy-to-follow guide to making the perfect roasted broccoli.  Roasted vegetables are the perfect accompaniment to high fat entrees.  Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, daikon, cabbage, kale, and other greens are a staple in the low carb diet.  They are often called “super veggies” because of their health benefits, including lowering the risk of cancer, protecting against cardiovascular disease, and lowering the risk of stroke.  Cruciferous vegetables are high in Vitamin A, Vitamin C, folic acid, and fiber, and dark, leafy greens like kale and spinach are high in Vitamin K which helps control inflammation.  I enjoy eating them roasted all year long in order to get in as many servings of vegetables as I can each day.

img_2446
I began by pre-heating my oven to 375°F and gathering my ingredients.  I love using frozen broccoli florets for this recipe.  It makes cooking them extremely easy, as they are already broken down into the perfect sized pieces.  You could absolutely buy fresh broccoli and cut it into florets by hand, but these bags are usually on sale for $2 each at my local store, so I keep my freezer stocked full of them.

img_2447
I emptied 2 bags of frozen broccoli onto a foil-lined baking sheet that I coated in non-stick spray.  I made sure to spread them out into a single layer for best results.  I sprayed the broccoli lightly with more non-stick spray, but you could also drizzle some EVOO on top of the florets which will raise the fat content. I seasoned generously with salt and pepper, and then sprinkled the broccoli with some garlic powder and onion powder.  The last seasoning, my secret ingredient, is to use some grated parmesan cheese.

img_2451
I put it in the oven for 20 minutes and took the broccoli out to flip over each piece before returning the pan for an additional 20 minutes.   The real magic happens the second 20 minutes.  The frozen broccoli becomes crispy on the edges and slightly charred.  It has the perfect amount of seasoning to add flavor to each piece and tastes great with my salsa chicken and chicken parmesan recipes.  You can follow these same instructions with roasted brussels sprouts and asparagus, though I would only roast the asparagus for 20-25 minutes depending on how thick they are.  This fool-proof way to roast vegetables will take all the time and guesswork out of making a low carb side dish for your next weeknight meal.

Perfect Roasted Broccoli

Prep Time: 5 minutes

Cook Time: 40 minutes

Total Time: 45 minutes

Yield: 4 servings

Serving Size: 1 serving

Perfect Roasted Broccoli

Ingredients

  • 2 bags frozen broccoli florets
  • 1/4c grated parmesan cheese
  • 1/2tsp garlic powder
  • 1/2tsp onion powder
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 375°F.
  2. Line a baking sheet with foil and coat with non-stick spray.
  3. Spread florets in a single layer across the baking sheet and spray lightly with non-stick spray. (Optional:Drizzle with EVOO, not included in nutritional information)
  4. Season with salt, pepper, garlic powder, onion powder, and grated parmesan cheese.
  5. Bake for 20 minutes, flip each piece, and bake for an additional 20 minutes until slightly crispy and charred.

Nutrtional Information

Per serving: 79 calories, 9g total carbs, 5g net carbs, 2g fat, 5g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

http://www.butterisnotacarb.com/perfect-roasted-broccoli/

Enjoy this post? Subscribe to read more like it!

Share Button

3 Comments

  1. Heather

    I stumbled accross your site while looking for low cars side dishes. I tried this and I absolutely Love this. Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *