Healthy Broccoli Roman Style
- Level: Easy
- Yield: Serves 4
-
- Nutritional Analysis
- Per Serving
- Calories
- 120 calorie
- Total Fat
- 6 grams
- Saturated Fat
- 1 grams
- Cholesterol
- 0 milligrams
- Sodium
- 75 milligrams
- Carbohydrates
- 11 grams
- Dietary Fiber
- 4 grams
- Protein
- 4 grams
- Sugar
- 1 grams
- Total: 25 min
- Prep: 10 min
- Cook: 15 min
Ingredients
1/3 cup white wine
Pinch red pepper flakes
1 bunch broccoli, cut into florets, stems peeled and sliced
2 teaspoons plus 1 tablespoon olive oil
2 tablespoons whole-wheat panko breadcrumbs
5 garlic cloves, sliced
Kosher salt
Zest of 1/2 lemon
Directions
- Cook the broccoli in a large pot of salted boiling water until just bright green, about 3 minutes. Drain and cool under cold running water. Drain again and pat dry with paper towels.
- Heat 2 teaspoons of the oil over medium-high heat in a small saucepan. Add the panko and cook, stirring, until the panko is just lightly toasted, 2 to 3 minutes. Set aside.
- Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the garlic and cook, stirring, until it just turns golden around the edges, about 3 minutes. Stir in the wine, pepper flakes and broccoli. Sprinkle with salt and cook, stirring frequently, until the broccoli is heated through and the wine has evaporated, about 5 minutes. Transfer to a platter and sprinkle with the panko and lemon zest.