Oven-roasted Broccoli - KSFY News - Sioux Falls, SD News, Weather, Sports

Oven-roasted Broccoli

© iStockphoto.com/Liza McCorkle © iStockphoto.com/Liza McCorkle

By Kim Galeaz
 

Taste buds tired of steamed broccoli? Try roasting it. Roasting brings a whole new flavor dimension to broccoli. Just four simple ingredients make this side dish a tasty -- and easy -- way to add more veggies to your diet. Broccoli is an antioxidant superfood because it contains a variety of antioxidants that may protect against different cancers and heart disease. It's good for your bones, too, because it contains calcium. Using spices like garlic and crushed red pepper keeps this super dish low in sodium.

Makes 6 servings (about 1 cup per serving)

Ingredients

6 cups fresh broccoli floret (cut into smaller pieces if necessary)
2 tablespoons olive oil
¾ teaspoon crushed red pepper
2 garlic cloves, finely minced

Directions

1. Preheat oven to 450 F.

2. Combine broccoli florets in bowl with olive oil, pepper and garlic. Toss to combine well and coat all pieces.

3. Place broccoli in 10 x 15 x 1-inch jelly roll pan that is lightly coated with cooking spray.

4. Roast 10 to 15 minutes, stirring once during cooking, until broccoli is slightly tender and beginning to brown but not burned. 

Nutrition information (per serving)

Calories: 65
Protein: 2g (13%)
Carbohydrates: 4g (25%)
Fat: 4.5g (62%)
Saturated Fat: 0.5g (7%)
Cholesterol: 0mg
Sodium: 20mg
Calcium: 38mg
Iron: 0.8mg
Vitamin A: 2255 IU
Vitamin C: 68mg
Fiber: 2.5g


 

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Kim Galeaz is a registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla. She has worked with such companies as Coca-Cola, Kroger, National Pork Board, Florida Department of Citrus and United Healthcare to help promote smart and healthy food, beverage and lifestyle choices. As a co-author of 4 Weeks to Maximum Immunity (Rodale 2008), she created 30 days of immune-boosting meal plans and snacks.

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