High-Protein Melting Broccoli with Lemon & Feta is a flavorful dish. This dish prepares simply and fast, as it takes only thirty-five minutes. This dish contains broccoli, garlic, olive oil, Greek yogurt, almonds, lemon juice, feta cheese crumbs, & lemon zest. These are very simple ingredients that might even be present in the grocery stores. It contains feta cheese crumbs, so it is not good for people who are dairy intolerant. Serve this High-Protein Melting Broccoli with Lemon & Feta with grilled chicken, baked salmon, or cauliflower rice to make it more flavorful. It contains only 12g protein.
STATS:
- Calories: 220 kcal
- Time for prep: Ten minutes
- Cooking duration: 25 minutes
- Over-all duration: 35 minutes
- Cuisine: Mediterranean
- Course: Side Dish
- Diet: High-Protein
- Serving size: 1 bowl
- Serving: 4
EQUIPMENT:
- Cutting board
- Baking tray
- Parchment paper
- Mixing bowl
- Knife
INGREDIENTS:
- 2 large heads of broccoli
- 2 tbsp. olive oil
- Two tbsp. lemon juice
- 3 cloves of garlic
- 1 tsp. salt
- ½ tsp. black pepper
- 1 tsp. chili flakes
- ½ cup feta cheese crumbs
- ¼ cup Greek yogurt
- 2 tbsp. toasted almonds
- One tsp. lemon zest
INGREDIENT NOTES:
BROCCOLI:
- Fresh broccoli is best roasted as it keeps its texture well. We have to make even-sized florets to be sure that they cook at the same time. Properly dry them with a paper towel so they don’t get soggy during roasting.
OLIVE OIL:
- We used it to roast the broccoli & to make them crisp. It will also provide a good flavor and healthy fats. Use the avocado oil instead for the same results.
GARLIC:
- Garlic is used to add aroma and a deep taste to this dish. You can also use the garlic powder instead though it doesn’t give same flavor.
FETA CHEESE:
- Feta cheese provides the creaminess and savory flavor in this dish. We have to make the fine crumbs so that they distribute them equally in the dish. We can use the reduced-fat feta cheese to make the light version of this dish.
LEMON JUCIE & ZEST:
- It will add a bright taste and aroma to the dish. Use the fresh lemon juice or zest to provide the strongest taste and aroma.
GREEK YOGURT:
- Greek yogurt will add protein and a creamy texture to the dish. Use plain Greek yogurt so it will balance the tangy taste of the feta cheese and lemon.
NUTS/SEEDS:
- Use the almond or sunflower seeds to make them crunchy. Â They also add the good fat in this dish. We have to lightly roast them to provide the deep taste in the dish.
INSTRUCTIONS:
- First pre-heat the oven at 200° C then place the baking paper on tray.
- Grab the vessel and add the salt, olive oil, chili flakes, black pepper, and garlic to it and mix them well.
- Then add the broccoli florets and toss them.
- Add them equally in the tray and roast them for 20 to 25 minutes till they get crisp and soft.
- When it gets done, drizzle the lemon juice and zest on it.
- Then add the feta cheese crumbs to the warm broccoli florets
- Now add the Greek yogurt and sprinkle the roasted nuts or seeds on it, and serve the dish.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Chicken Breast
- Baked Salmon
- Garlic Butter Shrimp
- Tofu Steaks
GRAINS:
- Quinoa
- Brown Rice
- Couscous
- Bulgur
LOW-CARB:
- Cauliflower Rice
- Zucchini Noodles
- Spaghetti Squash
- Lettuce Wraps
LEGUMES:
- Chickpea Salad
- Lentil Pilaf
- White Bean Mash
- Black Bean Bowl
SIDES:
- Hummus
- Roasted Sweet Potatoes
- Cucumber Yogurt Dip
- Mixed Green Salad
BREAD:
- Whole Wheat Pita
- Garlic Bread
- Flatbread
- Sourdough Bread
TIPS:
- Don’t add lots of broccoli to the tray, so it will not get crisp well.
- Roast them at high temperature to provide the melting texture.
- Include the feta cheese after baking them so it remains creamy.
- Increase the Greek yogurt or include the chickpeas to add additional protein content in the dish.
STORAGE INFORMATION:
FRIDGE:
- Add the broccoli florets to the vessel to store them for three days.
FREEZER:
- Avoid freezing these florets as they get mushy after freezing.
FAQs:
How will I prepare them vegan?
- It is very easy to prepare them vegan. We just have to use the vegan cheese and yogurt to make them vegan.
Will I raise the protein in the dish?
- Add the lentils, Greek yogurt, or chickpeas to add more protein in the dish.
Will I use the frozen broccoli florets to prepare this dish?
- Yes, we can utilize the frozen broccoli florets, though thaw them and dry them well to prevent the addition of moisture content.
NUTRITIONAL INFORMATION:
Calories: 220 kcal
Serving: 4
Protein: 12 g
Total carbs: 14 g
Net carbs: 9 g
Fiber: 5 g
Serving size: 1
Fat: 13 g
Calcium: 220 g
Iron: 2.1 g
Vitamin A: 0.9 g
Sodium: 420 g
Potassium: 480 g
