Get Inspiration and
100 Simple Healthy Recipes

Buy the book
HARMONY
BOOKS

My Friends Use To Laugh At Me...And THEN I Made This Broccoli Recipe

41   February 15, 2011   ‹ Older     Newer ›

Roast Broccoli Recipe

Do you think Snack Girl is done trying to convince you to eat broccoli? I will NEVER give up (really).

Back in January, I took a stab at convincing broccoli haters to eat broccoli again with a broccoli and peanut sauce recipe.

But, I am not done.

I kept working on the "how to make broccoli delicious" concept and came up with a broccoli recipe that includes a SECRET ingredient that I will now share with you.

Sugar.

Mind blowing, no?

Have I made broccoli unhealthy by adding some sugar? Well, if you believe that one teaspoon of sugar - a mere 15 empty calories - is going to ruin your 2 pounds of broccoli - then I feel for you.

The idea is pretty simple. You add sugar to the broccoli so that when it roasts you get a sweet flavor (and it caramelizes a bit). And, yes, add some olive oil too!

Also, you need to cut the broccoli lengthwise (like in the photo) and cook it a very high heat. This way, you seal in the lovely flavors and the result is unlike any broccoli you have ever tasted.

Sweet, crunchy, aaaah.

Be sure to follow the exact directions below. My husband neglected to preheat the baking sheet (and he used a glass casserole dish) and the broccoli didn't get soft enough for the kids to eat.

I guess he doesn't trust me :)

Make a whole bunch of this broccoli and keep it in your fridge for snacking. You can add this to your favorite salad as a welcome change or just create an entire salad of this recipe.

My 6 year old devoured this broccoli and asked for more! (I was thrilled.)

It can be served cold, room temperature, or hot and would make a great party snack.

This recipe boasts 337% of your daily value of Vitamin C and 9% of your daily value of Iron. Broccoli is just a fantastic source of nutrients!

Have you tried adding sugar to broccoli?"

print   Pin It

Roasted Broccoli Recipe

(makes 4 servings)
2 pounds broccoli crowns
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1 teaspoon sugar
ground black pepper (optional)

Preheat oven to 500F. Cover the bottom of a large rimmed baking sheet with aluminum foil (not necessary but aids in clean-up). Place sheet on the lowest rack of the oven while oven heats up.

Cut crowns into 4 wedges LENGTHWISE (see photo above). Place broccoli in bowl and add olive oil, salt, sugar, and pepper to taste (optional). Toss to combine. When oven is heated, place broccoli on baking sheet and roast for 11 minutes (until slightly browned). Serve and enjoy!

Per serving: 141 calories, 7.6g fat, 16.1 g carbohydrates, 6.4 g protein, 5.9 g fiber, 366 mg sodium, 2 Points+

Points+ values are calculated by Snack Girl and are provided for information only.

Other posts you might like:

Best Brussels Sprouts recipeTurn A Healthy Food That You Hate Into A New Love

How many of you out there hate Brussels Sprouts? I bet you are really looking forward to them on your Thanksgiving table.... read more

Turn Cauliflower Into An Awesome SnackSee How Easily You Can Turn Cauliflower Into An Awesome Snack

Wouldn't it be cool if the snack aisle of your supermarket had bags of delicious cauliflower? Alas, you are going to have to break out your kitchen knife and make your own. read more




First 20 Comments: [ see all 41 ]

We eat brocoli at lease 3x week. I also like to add a little dill and garlic . Very tasty

Trisha on February 15, 2011

I love roasted broccoli. I actually don't think I would like it with the sugar at all. I like the natural caramelization that happens when it roasts. I just throw it in the oven without anything on it - no butter, oil, salt or pepper - and roast it till it is a bit charred as above. Then I toss it in a bowl with a bit of butter, salt and pepper and put wrap on it to finish steaming a bit. Delish! I've converted a lot of people to broccoli this way.

Laurie on February 15, 2011

We roast broccoli at least once a week - it's my favorite veg ever! Excited to try it with the little bit of sugar added! Thanks for the tip!

Trudie on February 15, 2011

I love roasted broccoli...never tried it with sugar,though. I always add a touch of lemon juice, olive oil, and salt. Delish! Cauliflower is also delicious cooked this way!!! It gives it an entirely different flavor...so try it if you don't usually like it. My kids love both cooked this way. You can also sprinkle some parmesan cheese on both for even more flavor. Yum!

Susan on February 15, 2011

Interesting... I will have to try this for sure! I also love broccoli though. I hope you win over some broccoli haters.

Last night I was sauteeing my asparagus and I was thinking, "man I can't beleive my mom used to boil this stuff... Blah!" Veggies taste so much better roasted or sauteed. My first thought was well maybe my mom was trying to keep it light and healthy, but then I remembered that we ate the boiled asparagus with a glob of mayo. Talk about unhealthy.

Stephanie on February 15, 2011

I've been roasting broccoli this way for years! High heat + veg = carmelization. YOU DON'T NEED THE ADDED SUGAR! It unnecessarily raises the carb count on a low carb veg. (carbs/sugar = fat!) The roasting brings out the natural sugars. Try all your veg this way, cauliflower is amazing, asparagus, root veg of course.

Kim Dunham on February 15, 2011

These all sound great! I've roasted asparagus (on the grill) but never tried broccoli. I'm going to try this tonight! Wonder how it would be on the grill (once summer comes)? Anyone ever tried it?

Melissa on February 15, 2011

I love broccoli--so much so that I plant 3 different varieties every summer. Since my granddaughter is going through a new phase where she "hates" broccoli, I'll roast it with a little sugar and see what she says--thanks for the great idea. I also press a lot of garlic and add it to the oil/lemon vinaigrette,so it sticks to the broccoli and roasts, too. Muy Bueno!

Benita Bowen on February 15, 2011

This looks great. I love roasted broccoli, but I have never tried it with sugar - I am not sure it even needs it. I usually just add olive oil, salt and pepper... sometimes lemon juice/zest or balsalmic vinegar.

@eatdrinknic on February 15, 2011

I love roasted Broccoli!! Never had it with sugar though! My kids eat it steamed, raw and roasted so I guess I'm lucky! They've always eaten it. I may try it with the sugar just to see how it tastes! Thanks for all your hard work!

Tywana on February 15, 2011

This sounds yummy... as for boiling asparagus or anything else, I did find a great one-step pasta method... what I do is basically BLANCH the asparagus by boiling the pasta, turning off the fire underneath, adding asparagus for a minute, adding some spinach and/or arugula until it wilts (less than a minute) and then pour everything into a strainer. A little butter/olive oil mixture, a bit of truffle salt and pepper, and some romano or parmesan and it's heaven! It works with broccoli or cauliflower too although with those you have to add them the last minute of the pasta cooking as they're thicker.

Sue on February 15, 2011

I do a similar thing with asparagus. Saute it (not long in order to keep that crunch!) in a little olive oil and honey (or sugar) over pretty high heat. So good!

I am the one who asked if some of my students could interview you, and I wanted to send you my food ethics blog with all the student blogs listed on the blogroll.

http://spxfoodethics.blogspot.com

Thanks!

Jan Collier on February 15, 2011

I adore broccoli, but it makes me gassy :( Can I try it with cauliflower?

Daniella Ivette on February 15, 2011

You absolutely can use it with cauliflower, Daniella! It's delicious!I've never tried it with sugar, though. The salt and olive oil give it a yummy nutty flavor! Enjoy!

Carol Boley on February 15, 2011

Very cool. I've never tried cooking it at such high heat before, will def do so now. I would also suggest to the sugarphobics to try adding splenda or something close instead. I love veggies but can't get my kids to eat most of them, especially broccoli, so I will have to try this on them!

brandi on February 15, 2011

My husband has taken over the cooking duties! I will def show him this. We LOVE broccoli and this sounds divine :)

Kelly Lester on February 15, 2011

love broccoli no convincing needed. I like to roast, as you did, sans sugar and add lemon juice/lemon zest to it. Delicious. Continue the great work snack girl converting non-broc eaters everywhere.

Lauren Slayton on February 16, 2011

I love Dr. Weil's recipe to cook broccoli.
Steam in a small amount of water to which you've added 1-2T of oil oil and several cloves of coarsely chopped garlic.

Sheila on February 16, 2011

I love brocolli. Try brocolli squash mushrooms eggplant purple onion asparagus all roasted together with a touch of cooking wine and olive oil with garlic and Cajun spices. Add tofu for protein and you've got a meal.

glenda on February 17, 2011

Goodness! Broccoli is my FAVORITE food. Ever. And now I have got to try this recipe. Thanks!

Trisha on February 17, 2011

See all 41 Comments


Add a comment:

(required)

(required, never published)

(optional)


Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

100+ Healthy Snack Ideas

Get new posts by email
 

SNACK GIRL TO THE RESCUE!

A Real-Life Guide to Losing Weight and Getting Healthy with 100 Recipes Under 400 Calories

Read the First Chapter

Inspirational Advice

100 Recipes Under 400 Calories

I will show you how small, easy tweaks can change your lifestyle to be healthier and happier.

  • Want to avoid the office donuts? Chapter 3: Everyday Temptations
  • Need to unstick your butt from the couch? Chapter 5: Exercise
  • After a stressful day are your best friends Ben & Jerry? Chapter 4: Emotional Eating
  • Know you need to eat more vegetables? Chapter 2: Healthy Cooking

With 100 recipes for fun, quick, and affordable meals and snacks—all under 400 calories and Weight Watchers friendly. The recipes have been tested by home chefs and are delicious, easy, and simple, most have never been published on Snack-Girl.com.

Find out more...