Parmesan Broccolini with Lemon is a delicious and easy side dish that’s perfect for any meal.
Parmesan Broccolini is not only a delicious side dish but also a nutritious one. Broccolini is a hybrid vegetable, a cross between broccoli and Chinese broccoli, and it offers a variety of health benefits.
Here are some of the benefits of this Parmesan Broccolini with Lemon:
- Low in Calories: Broccolini is relatively low in calories, making it a good choice for those looking to manage their weight and calorie intake.
- Rich in Vitamins and Minerals: Broccolini is a great source of essential vitamins and minerals, including vitamin C, vitamin A, vitamin K, and folate. These nutrients are important for overall health, immune function, and bone health.
- Fiber Content: Broccolini is a good source of dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
- Antioxidants: It contains various antioxidants, such as sulforaphane and glucosinolates, which have been linked to reducing the risk of chronic diseases, including certain types of cancer.
- Supports Bone Health: Broccolini is rich in vitamin K, which is essential for bone health. Vitamin K helps in bone mineralization and may reduce the risk of osteoporosis.
- Eye Health: The vitamin A content in broccolini is beneficial for maintaining healthy vision and eye function.
- Heart Health: The fiber, potassium, and other nutrients in broccolini can contribute to heart health by helping to regulate blood pressure and reduce the risk of cardiovascular disease.
- Low in Carbohydrates: Broccolini is low in carbohydrates, making it a suitable choice for those following low-carb or keto diets.
- Delicious and Versatile: Parmesan Broccolini, in particular, offers the benefits of broccolini along with the savory, smoky flavor of Parmesan cheese. This can make it more appealing and enjoyable, encouraging people to include more vegetables in their diet.
It’s important to note that while Parmesan Broccolini is a nutritious side dish, the health benefits can vary depending on the specific ingredients and preparation methods used. For the healthiest version, aim to blanch or lightly sauté the broccolini to retain its nutrients and avoid excessive use of oil, salt, or other less healthy additions.
Incorporating Parmesan Broccolini into your diet as part of a balanced meal can be a tasty way to enjoy the benefits of this nutritious vegetable.
- 1 bunch of broccolini
- 2 tablespoons olive oil
- 2 cloves of garlic, minced
- Zest of 1 lemon
- Juice of 1 lemon
- 1/4 cup grated Parmesan cheese
- Salt and pepper, to taste
- 1 lemon cut into 4 wedges
- Trim the tough egdes of the broccolini.
- Fill a large pot with water and bring it to a boil. Add a generous pinch of salt to the boiling water. Then, add the broccolini and blanch them for about 2-3 minutes, or until they turn bright green and become slightly tender.
- After blanching, immediately transfer the broccolini to a bowl of ice water to stop the cooking process. Drain and set aside.
- Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant.
- Add the blanched broccolini to the skillet with the garlic. Toss them in the olive oil and garlic for a few minutes, allowing them to absorb the flavors.
- Add the lemon zest and continue to sauté for another 2-3 minutes.
- Squeeze the juice of one lemon over the broccolini and toss to combine. Cook for an additional 2-3 minutes, allowing the lemon juice to infuse the broccolini with its bright flavor.
- Season the broccolini with salt and pepper to taste. Sprinkle the grated Parmesan cheese over the top and let it melt for a minute or so.
- Transfer the Parmesan Broccolini with Lemon to a serving dish, garnish with a little extra Parmesan and serve along with lemon wedges.