Heart-Healthy Fiery Broccoli

Elevate your weeknight dinners with Heart-Healthy Fiery Broccoli—a vibrant, nutrient-packed stir-fry that’s as bold in flavor as it is easy to make. This quick 20-minute recipe pairs crisp-tender broccoli florets with the warm heat of red chili flakes, the bright zing of lemon zest and juice, and a savory punch of low-sodium soy sauce. Garlic-infused extra virgin olive oil brings a heart-smart richness, while toasted sesame seeds add a satisfying crunch. Perfect for a light side dish or a plant-based main, this recipe is low in sodium, full of fiber, and bursting with antioxidants, making it an ideal choice for a health-conscious meal. Serve this fiery delight over brown rice, quinoa, or enjoy it on its own as a powerhouse dish packed with flavor and nutrition.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams broccoli florets
• 2 tablespoons extra virgin olive oil
• 3 pieces garlic cloves
• 1 teaspoon red chili flakes
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon toasted sesame seeds
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt (optional)

Directions

Step 1

Start by washing the broccoli florets thoroughly under cold running water. Drain well and set aside.

Step 2

Mince the garlic cloves finely and set them aside.

Step 3

In a large skillet or wok, heat the extra virgin olive oil over medium heat.

Step 4

Once the oil is hot, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.

Step 5

Add the red chili flakes to the skillet and stir for another 30 seconds to release their aroma.

Step 6

Increase the heat to medium-high and add the broccoli florets. Stir-fry the broccoli for about 5-6 minutes, or until they are bright green and start to become tender but still crisp.

Step 7

Add the lemon zest, lemon juice, and low-sodium soy sauce to the skillet. Continue to stir-fry for another 1-2 minutes to combine all the flavors.

Step 8

Season the broccoli with black pepper and, if needed, a pinch of salt.

Step 9

Remove the skillet from heat and sprinkle the toasted sesame seeds over the broccoli.

Step 10

Transfer the Fiery Broccoli to a serving plate. Serve immediately while hot and enjoy this nutrient-rich, heart-healthy dish.

Nutrition Facts

Serving size	580.9 grams (580.9g)

Amount per serving	% Daily Value*
Calories	434

Total Fat 31.60g	41%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1199mg	52%
Total Carbohydrate 32.10g	12%
Dietary Fiber 14.20g	51%
Total Sugars 6.40g
Protein 21.80g	44%

Vitamin D 0IU	0%
Calcium 329mg	25%
Iron 6mg	35%
Potassium 116mg	2%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.9%

Protein: 17.4%

Carbs: 25.7%