This Smashed Broccoli recipe is worth checking out for those of you who like modern ways of cooking vegetables. By following the Smashed Broccoli method, you can turn every broccoli floret into a delicious and unimaginable snack. This is a crunchy and sheesy broccoli recipe, every bite of which will turn into an exciting and gourmet experience.
This crunchy, smashed broccoli dish is suitable for serving at any event, from a casual dinner to a holiday with the family. Smashed Broccoli recipe is suitable as an appetizer, side dish or as an attraction that can leave a valuable impression on guests attending your event.
Smashed Broccoli, A Nutritional Powerhouse
Broccoli is not an ordinary vegetable, even though you often find it in the market, but broccoli is extraordinary, it is a storehouse of nutrients that you must have. Whatever your vegetable recipe, if you use broccoli, sure it is very good because it is rich in nutrients. Especially if you use it in the Smashed Broccoli Recipe.
We like to eat broccoli in various recipes or in other words we like it even though it is cooked in various ways, whether roasted, boiled, stir-fried and so on. So when the broccoli trend exploded with the Smashed Broccoli recipe, either grilled or with a touch of cheese, our first words were that we were ready to follow suit and try it in our beloved kitchen.
This recipe combines the rich taste of broccoli, with exploding deliciousness of Parmesan cheese. This is truly like a combination of dishes from heaven.
Broccoli is crunchy, delicious and rich in nutrients ranging from vitamin C, vitamin K, even dietary fiber. Even more impressive is that broccoli contains the compound sulforaphane which has many health benefits. Among the benefits is helping digestion which can reduce the risk and other chronic health problems.
Parmigiano Reggiano, the ‘King of Cheeses’
In making a smashed broccoli recipe, we use the Parmigiano Reggiano cheese. You know what is Parmigiano Reggiano? This is the “king of cheeses,” quite different from other Parmesan cheeses.
Authentic Parmigiano Reggiano is made from cow’s milk and is harvested specifically during the spring and autumn or grass growing season in Italy. That’s what Dr. Steven Gundry, said in his book The Plant Paradox. The most important thing here is that Italian cows do not have the casein A-1 mutation, a mutation that makes it difficult for some people to digest cow’s milk.
Authentic Parmigiano Reggiano is produced in certain regions in Italy such as Reggio Emilia, Parma and Modena. This Parmesan is made uniquely, with special skills, and has a rich history, this makes it different from other parmesan cheeses.
To make Smashed Broccoli with Parmigiano Reggiano Cheese and garlic-infused olive oil, prepare the ingredients:
- 1 head broccoli, washed
- Zest of one organic lemon
- 1 heaping cup of grated Parmigiano Reggiano cheese
- 2 garlic cloves, minced
- Salt and pepper to taste
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon mustard powder
- 1/4 teaspoon salt
- For serving (optional): Sriracha, red Tabasco, pesto, lemon wedges, or aged balsamic vinegar
Why Add Mustard Powder to Smashed Broccoli Recipe?
The addition of mustard powder to broccoli dishes can increase eyebrows, but the addition gives it its own uniqueness, this is not only about taste, but it can strengthen the function of sulforaphane. Beneficial compounds in broccoli vegetables.
Cooking broccoli inactivates the enzyme myrosinase, which is essential for converting glucoraphanin into sulforaphane. A small study discovered that pairing cooked broccoli with mustard powder, which provides a potent source of myrosinase, increased sulforaphane absorption by over four times compared to consuming the cooked broccoli by itself.
How to Make Smashed Broccoli
1. Preparation
Preheat the oven to 200C or 400F on fan setting. If you use a conventional oven, the temperature is 220°C/428°F. We use stainless steel baking pans, and we no longer need to use parchment paper. This will allow the broccoli to come into direct contact with the baking sheet and roast it as crispy as possible without burning it.
2. Prepare Garlic-Infused Oil
In a small bowl, whisk together the minced garlic, add 1/4 teaspoon salt, lemon zest, mustard powder, and olive oil, and set aside.
3. Blanch the Broccoli
In a large saucepan, bring water to a boil, and season with 1/2 teaspoon salt. Then add the broccoli and simmer the broccoli with the green part down (in boiling water). Boil for 5 minutes or until the broccoli feels soft, the color should remain bright green, when finished, drain and cool your broccoli.
4. Prepare for Baking
Now it’s time to bake, grease a baking dish with a little oil containing garlic, when the broccoli is cold, break it into florets and slice it and slice the stems too. Pat them dry with paper towels, and then arrange them on the prepared baking sheet.
5. Smash the Broccoli
Now smash the broccoli, the method is to use the bottom of the jar, gently press each broccoli floret until it is crushed, if it sticks to the jar, gently lift it with a spatula.
6. Season and Bake
Before roasting, season your broccoli. Drizzle with garlic-infused oil, season with salt and pepper. Also sprinkle with grated Parmesan cheese on each roasted broccoli floret. Place the baking sheet in the preheated oven and bake for 15 minutes or until the broccoli turns brown.
7. Serve
Before serving, let the smashed broccoli chill. This can be enjoyed as an appetizer, side dish, healthy snack, either while it is still warm or cold.
To add deliciousness, serve smashed broccoli with sriracha sauce, pesto with a little balsamic vinegar or with Tabasco sauce.
Recommendation:
How to Serve Smashed Broccoli
Now you have finished cooking the smashed broccoli recipe, and it’s time to serve it more temptingly. This food is rich in nutrients, delicious and of course healthy and even good as an addition to your daily diet. You can combine it with grilled chicken, grilled fish, or with steak such as shaved steak which is juicy and crispy.
Serve on plates with a squeeze of lemon, and balsamic vinegar. For a unique sensation, sprinkle with Tabasco or sriracha to give your dish a slightly spicy taste.
If you are vegetarian, pair it with creamy pesto, tzatziki sauce, or with buttery peanut hummus. Smashed broccoli is suitable for various important events, whether luxurious parties or even casual family events. Here’s mashed broccoli with garlic oil and a sprinkling of Parmesan or Parmigiano Reggiano cheese.
Check the Recipe Card Below for smashed broccoli
Ingredients
- 1 head broccoli, washed
- Zest of one organic lemon
- 1 heaping cup of grated Parmigiano Reggiano cheese
- 2 garlic cloves, minced
- Salt and pepper to taste
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon mustard powder
- 1/4 teaspoon salt
- For serving (optional): Sriracha, red Tabasco, pesto, lemon wedges, or aged balsamic vinegar
Instructions
- Preheat the oven to 200C or 400F on fan setting. If you use a conventional oven, the temperature is 220°C/428°F. We use stainless steel baking pans, and we no longer need to use parchment paper. This will allow the broccoli to come into direct contact with the baking sheet and roast it as crispy as possible without burning it.
- In a small bowl, whisk together the minced garlic, add 1/4 teaspoon salt, lemon zest, mustard powder, and olive oil, and set aside.
- In a large saucepan, bring water to a boil, and season with 1/2 teaspoon salt. Then add the broccoli and simmer the broccoli with the green part down (in boiling water). Boil for 5 minutes or until the broccoli feels soft, the color should remain bright green, when finished, drain and cool your broccoli.
- Now it's time to roast, grease a baking dish with a little oil containing garlic, when the broccoli is cold, break it into florets and slice it and slice the stems too. Pat them dry with paper towels, and then arrange them on the prepared baking sheet.
- Now smash the broccoli, the method is to use the bottom of the jar, gently press each broccoli floret until it is crushed, if it sticks to the jar, gently lift it with a spatula.
- Before roasting, season your broccoli. Drizzle with garlic-infused oil, season with salt and pepper. Also sprinkle with grated Parmesan cheese on each roasted broccoli floret. Place the baking sheet in the preheated oven and bake for 15 minutes or until the broccoli turns brown.
- Before serving, let the smashed broccoli cool. This can be enjoyed as an appetizer, side dish, healthy snack, either while it is still warm or cold.
Notes
To add deliciousness, serve smashed broccoli with sriracha sauce, pesto with a little balsamic vinegar or with tabasco sauce.
