Smashed broccoli
A 4 ingredient broccoli chips with a parmesan crust is all you need to get your broccoli to the next level. A healthy appetizer where broccoli is the real star.
Servings: 4 Servings
Calories: 190kcal
Ingredients
- 10 oz frozen broccoli florets check notes for fresh
- ½ -¾ cup parmesan cheese
- 1 Tablespoon red pepper flakes or to your liking
- 2 Tablespoons Olive oil
Instructions
- Preheat oven to 400°F/200°C, line a large baking sheet with parchment paper and set aside.
- If your frozen broccoli is in a steerable bag then steam in the microwave as suggested by the instructions on the bag.
- If not, place frozen broccoli florets on a microwave safe bowl with 2 tablespoons of water, cover then microwave on high for 3-4 minutes until fork tender. Drain well and let them cool down for a minute or two until you are able to handle. Pat dry.
- Depending on the size of each floret, pour ¼ to ½ teaspoon oil on the parchment paper, smear a bit them place one floret over.
- Using the bottom of a glass cup smash the floret so it is flattened. Top with some parmesan cheese and sprinkle some pepper flakes on top if using.
- Repeat this with the rest of the florets until done.
- Bake in the center of the oven until the cheese is crispy for about 20 minutes.
- Serve with your favorite dipping sauce.
Notes
- If you prefer to use fresh broccoli, cut it into chunks then place in a microwave safe bowl with 3 tablespoons of water and microwave on high for 2-4 minutes until fork tender.
- If you are using frozen broccoli and found small pieces on the bag, put them together to make larger pieces, smash and add parmesan.
- Storage:
- Place leftovers in an airtight container and refrigerate for 2-3 days.
- To reheat:
- Air Fryer(preferred method). Place on an air fryer and air fry on 350 for 3-5 minutes to crisp them up again.
- Oven : place on a parchment paper lined baking sheet and reheat on 350 for 5-10 minutes.
- Skillet: Brush and skillet with oil and reheat in the skillet on medium for 7-8 minutes or until crisp.
Nutrition
Calories: 190kcal | Carbohydrates: 7g | Protein: 11g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 17mg | Sodium: 457mg | Potassium: 286mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1230IU | Vitamin C: 63mg | Calcium: 336mg | Iron: 1mg
