High-Protein Broccoli Melts are creamy & cheesy. These are prepared in 25 minutes, so they are perfect as a quick lunch, dinner, or snack. They contain broccoli florets, olive oil, garlic, Italian seasoning, crushed red pepper, lemon zest, salt, whole-wheat bread, & fontina cheese. These melts have fontina cheese, so they are not good for a dairy-free diet. We have to utilize the vegan fontina-style cheese for this purpose. High-Protein Broccoli Melts store nicely, so they are good to prepare for meal prep. Serve them with garden salad, tomato cucumber salad, and roasted potatoes.
STATS:
- No of Calories: 330 kcal
- Time for Prep: Ten minutes
- Serving size: 1
- Cook time: 15 minutes
- Cuisine: American
- Total time: 25 minutes
- Course: Lunch & Dinner
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Large skillet
- Small vessel
- Cutting board
- Knife
- Baking sheet
- Spatula
- Parchment paper
- Measuring spoons
INGREDIENTS:
- 4 cups broccoli florets
- 3 tbsp. water
- Two & ½ tbsp. olive oil
- One tsp. Italian seasoning — salt-free
- â…› tsp. red pepper
- Two pieces garlic
- ½ tsp. lemon zest
- ¼ tsp. salt
- 4 slices crusty whole-wheat bread
- ¾ cup fontina cheese shreds
INGREDIENT NOTES:
BROCCOLI:
- We have to utilize the finely chopped fresh broccoli florets to make the flavorful vegetable topping. It is best to chop the broccoli into small pieces so it cooks evenly and is easy to spread over the bread.
OLIVE OIL:
- Include the extra-virgin olive oil to cook the broccoli & garlic. It will provide a smooth texture and rich flavor in these melts.
GARLIC & SEASONINGS:
- Add the finely chopped garlic, Italian seasoning, crushed red pepper, lemon zest, & salt to provide the savory, lightly spicy, and fresh flavor in these melts.
WHOLE-WHEAT BREAD:
- Use a crusty whole-wheat bread as the base for the melts. It should be firm enough to hold the broccoli mixture and become nicely crisp when toasted.
FONTINA CHEESE:
- Add the shredded fontina cheese over the broccoli to include the creamy & cheesy taste. We have to shred it fresh for the best melt, or we can also use the pre-shredded cheese for convenience.
 INSTRUCTIONS:
- First, warm the oven to 425°F and put the parchment on the tray.
- Add the broccoli & water in the large skillet & cook it on medium to high flame.
- Now cover the pan and cook for around 3 to 4 minutes till the broccoli gets crisp & soft.
- Open the pan, then cook it till the additional water evaporates.
- Now add olive oil, lemon zest, seasonings, and garlic and mix till it becomes aromatic.
- Apply the oil to one side of each bread slice, then put it on the tray, oil-side up.
- Add the broccoli mixture equally on the bread slices & spread it.
- Now add the fontina cheese shreds equally on the broccoli and bake it for 8 to 10 minutes till the bread gets crisp & the cheese melts lightly, then serve.
SERVING SUGGESTIONS:
SALADS:
- Garden Salad
- Tomato Cucumber Salad
- Arugula Salad
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
SIDES:
- Roasted Potatoes
- Sweet Potato Fries
- Grilled Vegetables
TOPPINGS:
- Fresh Parsley
- Red Pepper Flakes
- Lemon Zest
TIPS:
- We have to chop the broccoli finely so it spreads easily on the bread.
- Don’t overcook the broccoli to keep its nice texture.
- Shred the fontina cheese fresh so it melts smoothly.
- Utilize the firm and crusty bread so the melts will not become soggy.
- Sprinkle the red pepper flakes as you like to adjust the spice.
STORAGE INFORMATION:
FRIDGE:
- Add the broccoli melts in a tight vessel & store for three days.
FREEZER:
- Add the broccoli mixture in a tight vessel and freeze for two months.
FAQs:
Will I utilize the frozen broccoli?
- Yes, we would easily utilize the frozen broccoli, though properly defrost and strain the additional liquid.
Will I utilize any variety of cheese to prepare the melts?
- Yes, we would utilize the provolone, mild cheddar, or mozzarella instead to make these melts.
How to make them spicy?
- Sprinkle the red pepper flakes or include some hot sauce to make the spicy melts.
Will I make the broccoli mixture in advance?
- Yes, make the broccoli mixture in advance and store it in a closed vessel for three days.
NUTRITIONAL INFORMATION:
Calories: 330 kcal
Serving size: 1
Net carbs: 28 g
Iron: 3 mg
Serving: 4
Total carbs: 34 g
Vitamin A: 480 mcg
Fiber: 6 g
Calcium: 250 mg
Protein: 15 g
Sodium: 420 mg
Potassium: 430 mg
