Italian Broccoli and Tomatoes

Brighten your table with the vibrant flavors of Italian Broccoli and Tomatoes, a wholesome and delicious dish that comes together in just 25 minutes. This recipe celebrates simple, fresh ingredients like tender-crisp broccoli florets, juicy cherry tomatoes, and fragrant garlic, all lightly sautéed in extra virgin olive oil for an irresistible medley of textures and tastes. A sprinkle of dried oregano, a touch of red chili flakes, and a splash of zesty lemon juice elevate this dish with authentic Italian flair, while chopped fresh parsley adds a beautiful finishing touch. Perfect as a savory side dish or a light main course, this recipe is a great way to bring healthy, Mediterranean-style cooking to your weekly meal rotation. Easy, colorful, and packed with flavor, Italian Broccoli and Tomatoes is destined to become a household favorite!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 500 grams broccoli
• 300 grams cherry tomatoes
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic cloves
• 1 teaspoon dried oregano
• 0.5 teaspoon red chili flakes
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the broccoli thoroughly under cold water and cut it into bite-sized florets. Peel and trim the tough outer layer of the stems, then slice them into smaller pieces for even cooking.

Step 2

Rinse the cherry tomatoes, pat them dry, and cut them in half if they are larger than bite-sized.

Step 3

Peel and finely mince the garlic cloves.

Step 4

Heat the extra virgin olive oil in a large skillet over medium heat.

Step 5

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

Step 6

Add the broccoli florets and stems to the skillet. Stir well to coat them evenly with the garlic and oil.

Step 7

Sprinkle the salt, black pepper, and red chili flakes over the broccoli. Stir to combine.

Step 8

Cover the skillet with a lid and let the broccoli cook for about 5-7 minutes, stirring occasionally, until it begins to soften. If the skillet becomes too dry, add a splash of water to create steam.

Step 9

Once the broccoli is tender-crisp, add the cherry tomatoes and dried oregano to the skillet. Stir everything together and cook for an additional 3-5 minutes until the tomatoes soften slightly and release some of their juices.

Step 10

Remove the skillet from the heat and stir in the lemon juice and freshly chopped parsley.

Step 11

Taste and adjust the seasoning with more salt or pepper if needed.

Step 12

Transfer the Italian Broccoli and Tomatoes to a serving platter and enjoy it warm as a side dish or a light main course.

Nutrition Facts

Serving size	866.1 grams (866.1g)

Amount per serving	% Daily Value*
Calories	524

Total Fat 30.60g	39%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 1995mg	87%
Total Carbohydrate 49.90g	18%
Dietary Fiber 17.30g	62%
Total Sugars 15.60g
Protein 17.00g	34%

Vitamin D 0IU	0%
Calcium 317mg	24%
Iron 6mg	32%
Potassium 2422mg	52%

*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: 50.7%

Protein: 12.5%

Carbs: 36.8%