Oven roasted broccoli is one of the healthiest vegetables out there. It’s packed with vitamins and minerals such as vitamin A, vitamin C, potassium, magnesium, and calcium. Roasted broccoli is a great side dish for dinner. It’s healthy and delicious. The only downside is that it takes time to make it in the oven. This recipe solves that problem by making it in the microwave instead. Next, I will try my best to share an oven roasted d broccoli recipe with its super health benefits.
Ingredients:
- 750 grams of chopped broccoli,
- 1 Tbs minced garlic,
- 2Tbs olive oil, 2 Tbs lemon grate,
- 1 Tbs lemon juice,
- 1/2 Tbs peanut powder,
- 1/4 cup grated cheese,
- 1 Ts chili powder,
- Salt to taste.
- Place Decorate with cilantro, kale or lettuce leaves as you wish.
How to Make Oven Roasted Broccoli:
- Heat the oven to 220 degrees Celsius. 2. Spread baking paper on an oven tray and spray it with olive oil.
- When oil is hot, add broccoli, salt to taste, and garlic cloves and cook for 25 minutes.
- When the broccoli is cooked, take it out of the oven and pour it into a bowl.
- Now mix lemon grate, lemon juice, peanuts, paneer, a pinch of salt, and chili powder.
- Cook the mixture again on the oven tray in the oven for 5 minutes.
- Serve with cilantro, kale, or lettuce leaves.
Nutritional fact per serving:
Super healthy oven roasted broccoli with cheese and Lemon has a lot of health components and nutritional value. It is very refreshing and easy to make fresh snacks for dinner. The total calories of this dish are given below.
Prepare time: 5 minutes | Cook | 10 minutes |
Total: 20 minutes | Yield: 4 servings | Serving size: 1 cup |
- Total calories – 145
- Total fat – 11 grams
- Saturated fat – 4 gram
- Sodium – 250 gram
- Total carbohydrate – 5 grams
- Dietary fiber – 3 gram
- Protein – 7 gram
Source: (Nutrition and Food Service)
Nutritional facts about Broccoli:
Oven roasted Broccoli is a great source of immune-boosting vitamin C which is available in 81 mg, which fills up 135% of your daily needs. It is also a great source of vitamin K, Calcium 47 mg which is very important in bone health and healing any pain in your bone. This is a kind of great vegetable which can provide you with 116% of your daily recommended intake only consuming a one-cup serving of broccoli.
Also Read: Oven Baked Capsicums and Tomato Soup Recipe
(Food Data Central) gives the nutritional value of broccoli.
- Calories: 31
- Water: 89%
- Protein: 2.5 grams
- Carbs: 6 grams
- Sugar: 1.5 grams
- Fiber: 2.4 grams
- Fat: 0.4 grams
- Iron: .73 mg
- Potassium: 316 mg
- Sodium: 33 mg
- Zinc: .41 mg
- Calcium: 47 mg
- Vitamin C: 89.2 mg
Health Benefits of Broccoli:
Broccoli is a very healthy vegetable for all ages who want to eat a healthy and balanced diet. Oven roasted Broccoli has several vitamins and minerals that help your weight management, helps to maintain healthy diet food, reduces calorie intake, reduces diabetes, gives cell protection, best for heart health. (The National institute of health) says, there are several studies that have found that broccoli reduces the risk of the development of certain forms of cancer.
Cheese nutritional fact:
Cheese is made from the milk of animals and is full of vitamins and minerals like vitamin A, B-12, protein, vitamin K, Calcium, vitamin D, zinc, vitamin K-2, and omega-3 fatty acid that provides our body uses for blood clotting. Studies have even shown that dairy products like cheese keep our teeth strong and free from decay.
(Food Data Central) recommends 100 grams of cheese nutritional facts…
- Water: 36.8 g
- Protein: 22.9 g
- Total lipid (fat): 33.3 g
- Ash: 3.71 g
- Carbohydrate: 3.37 g
- Fiber: 0 g
- Calcium: 710 mg
- Iron, 0.14 mg
- Magnesium: 27 mg
- Potassium: 76 mg
- Sodium: 653 mg
- Zinc: 3.64 mg
- Vitamin D (D2 + D3), International Units: 24 IU
- Vitamin K (Menaquinone-4): 8.6 µg
- Fatty acids: total saturated 18.9 g
Health benefits of Cheese:
As we all know, cheese is made from milk, so it mainly contains calcium, vitamin D, and also other vital nutrients and minerals like vitamin A, zinc, and K that help to reduce inflammation, joint pain, Osteoporosis, Arthritis, Lower blood pressure, helps to keep our teeth healthy, reduces hair fall. It also improves our gut health, protects blood vessels, etc.
