Bright and Zesty Broccoli

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Bright and Zesty Broccoli
25 min.
4
90kcal

Suggestions

Looking for a vibrant and nutritious side dish to brighten up your meals? Look no further than this Bright and Zesty Broccoli recipe! With a health score of 81, this dish is not only delicious but also packed with health benefits, making it a perfect choice for those following a vegetarian, vegan, gluten-free, dairy-free diet. Best of all, it's ready in just 25 minutes, making it a fantastic option for busy weeknights or last-minute dinner guests.

Each serving comes in at a mere 90 calories, offering a low-calorie yet highly nutritious option for those watching their waistline. This recipe is designed to serve 4, ensuring there's enough to go around. The caloric breakdown is well-balanced, with 17.39% protein, 36.46% fat, and 46.15% carbs, providing a satisfying and well-rounded meal.

The star of this recipe is the broccoli, cut into small, bite-sized pieces that cook up beautifully and retain their vibrant green color. The dish is flavored with a zesty orange juice and zest combination, adding a refreshing citrus note that complements the broccoli perfectly. A touch of red pepper flakes adds a hint of heat, while freshly ground black pepper and sea salt bring out the natural flavors of the ingredients.

This Bright and Zesty Broccoli is versatile enough to serve as a side dish with a variety of meals, from grilled meats to vegetarian mains. Its vibrant color, fresh flavors, and health-conscious credentials make it a standout recipe that's sure to become a favorite in your kitchen. So why not give it a try and add a burst of brightness to your next meal?

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • head broccoli with stalks peeled cut into small pieces
  • tablespoon olive oil extra virgin extra-virgin
  • tablespoons orange juice freshly squeezed
  • 1.5 tablespoons orange zest grated
  • 0.5 teaspoon pepper red
  • 0.3 teaspoon sea salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the olive oil in a large skillet over medium heat; add the orange zest and red pepper flakes and allow to heat briefly, about 1 minute. Stir the broccoli into the mixture; season with salt and pepper. Continue cooking about 5 minutes more; transfer to a serving bowl.
  2. Pour the orange juice over the broccoli and toss to coat.
  3. Serve hot.

Nutrition Facts

Calories90kcal
Protein17.39%
Fat36.46%
Carbs46.15%

Properties

Glycemic Index
29
Glycemic Load
2.43
Inflammation Score
-8
Nutrition Score
17.438260804052%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
1.02mg
Naringenin
0.18mg
Luteolin
1.22mg
Kaempferol
11.92mg
Myricetin
0.1mg
Quercetin
4.98mg

Nutrients percent of daily need

Calories:89.65kcal
4.48%
Fat:4.12g
6.34%
Saturated Fat:0.67g
4.17%
Carbohydrates:11.74g
3.91%
Net Carbohydrates:7.42g
2.7%
Sugar:3.32g
3.69%
Cholesterol:0mg
0%
Sodium:199.85mg
8.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.43g
8.85%
Vitamin C:142.9mg
173.21%
Vitamin K:157.62µg
150.12%
Folate:99.08µg
24.77%
Vitamin A:1048.22IU
20.96%
Fiber:4.33g
17.3%
Manganese:0.34mg
17.05%
Potassium:508.69mg
14.53%
Vitamin B6:0.28mg
13.95%
Vitamin E:1.8mg
11.97%
Vitamin B2:0.19mg
10.88%
Phosphorus:103.18mg
10.32%
Vitamin B5:0.9mg
9.02%
Magnesium:33.94mg
8.49%
Vitamin B1:0.12mg
7.94%
Calcium:77.5mg
7.75%
Iron:1.22mg
6.78%
Selenium:3.89µg
5.56%
Vitamin B3:1.06mg
5.28%
Zinc:0.65mg
4.3%
Copper:0.08mg
4.23%
Source:Allrecipes