One of the best ways to get your daily dose of vegetables is to oven bake them. Oven baking makes vegetables such as broccoli delicious while retaining their vitamins and minerals you need to stay fit and healthy. This article will explain the steps to oven bake broccoli to get the most out of your cooking experience.
Choosing the Right Broccoli
When it comes to oven baking broccoli, it is important to choose the right kind. Look for cauliflower that is brightly colored, with compact florets and firm stems. Opt for organic broccoli where possible to get the most nutritious meal. Avoid buying anything that looks limp or weak. If the florets have soft brown spots, it is a sign the broccoli is past its prime. Broccoli is best eaten fresh, so the fresher the broccoli, the better the outcome of your oven bake.
Prepping the Broccoli
Before baking, the broccoli needs to be prepped. First, rinse the broccoli under cold running water then allow it to dry. Cut the stem on either side of the floret and discard the stem. Cut the florets into smaller size pieces so they cook evenly in the oven. Once the broccoli is prepped, coat it with olive oil and season it with salt and pepper.
Temperature and Timing
Preheat the oven to 400 degrees Fahrenheit. Place the broccoli on an oven safe baking sheet lined with parchment paper and spread evenly. Bake the broccoli for 15-20 minutes, or until it is lightly golden brown with some crispy edges. To ensure the broccoli does not burn, change the oven setting to low heat and cook for an additional 10 minutes at 300 degrees Fahrenheit.
Checking for Doneness
Check the broccoli with a sharp knife or fork to make sure it is cooked. If the knife or fork is able to penetrate the broccoli easily, it is done. If not, bake it for an additional 5 minutes until the desired doneness is achieved.
Serving Tips
Once cooked, season the broccoli shower with herbs of your choice. Flakey sea salt and grated parmesan cheese can also be sprinkled on top for extra flavor. Serve the oven baked broccoli as a side dish or as a main with your favorite protein source such as chicken breast or salmon.
Keeping it Healthy
If you are looking to make your oven baked broccoli a healthier meal, opt for olive or avocado oil instead of butter. Add some garlic for flavor and a pinch of chili flakes for a bit of a kick. You can also serve it with a rich salad or steamed vegetables on the side for a complete meal.
Meat Substitutes
Oven baking broccoli can be used as a meat substitute in some dishes. For instance, it can be included in wraps and burritos instead of the usual chicken or beef. It can also be used in place of meat in vegetable stir-fry, pasta, and curry dishes for a delicious vegetarian option.
Storage
Leftover oven baked broccoli can be stored in an airtight container in the fridge for up to four days. Reheat in the oven or microwave to enjoy it again throughout the week. It can also be frozen and kept for up to six months.
Dipping Sauces and Dressings
Oven-baked broccoli tastes great on its own, but you can also serve it with a dipping sauce or dressing. Try it with a light balsamic vinaigrette or a creamy yoghurt based dip. Aioli or a garlic butter glaze also make delicious accompaniments.
Spices and Herbs
If you’re looking to add some flavor to your dish, try experimenting with various herbs and spices. Favorites include tarragon, oregano, thyme, rosemary, garlic, cumin, curry powder, paprika, and cayenne pepper. A dash of lemon juice or grated Parmesan cheese also adds a nice zing to the flavor of the oven-baked broccoli.
Health Benefits
Oven-baked broccoli is nutritious and low in calories. It is a great source of dietary fiber, vitamin C, folate, vitamin K, iron, potassium, and many other essential vitamins and minerals. Oven baking broccoli also helps preserve the antioxidant content that protects against inflammation and chronic diseases.
Nutritional Facts
One cup of cooked oven-baked broccoli contains 31 calories, 5.39 grams of carbohydrates, 2.5 grams of protein, and 0.34 grams of fat. It is also a good source of dietary fiber, containing 1.7 grams per cup.
