Healthy Broccoli Roman Style

By LKWolfe

Ingredients

• 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
• 1/3 cup white wine
• Pinch red pepper flakes
• Kosher salt
• Zest of 1/2 lemon

Details

Servings 4
Preparation time 10mins
Cooking time 25mins
Adapted from foodnetwork.com

Preparation

Step 1

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.

Per serving: Calories: 120; Total Fat 6 grams; Saturated Fat: 1 gram; Protein: 4 grams; Total carbohydrates: 13 grams; Sugar: 3 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 170 milligrams