Broccoli Parmesan(Low-Fat)
A light, flavorful broccoli dish topped with Parmesan, perfect as a healthy side or quick snack, highlighting fresh flavors and simple preparation.
Ingredients
Instructions
- Cut broccoli into thin spears.
- Arrange on a large plate in a circular pattern, with the florets in the center and the stems at the rim.
- Sprinkle with water and dried thyme.
- Cover with vented plastic wrap.
- Microwave on High for 4 minutes.
- Rotate the dish a half turn.
- Microwave on High for 3 minutes, or until the stems are easily pierced with a sharp knife.
- Allow to stand for 5 minutes.
- Drain the broccoli.
- Sprinkle with grated Parmesan cheese.
Tips & Substitutions
To enhance the flavor, consider adding a pinch of garlic powder or lemon zest along with the dried thyme. If you prefer a different cheese, nutritional yeast can be a great low-fat substitute for Parmesan. For a heartier dish, toss in some cherry tomatoes or bell peppers before microwaving. Make sure to cut the broccoli evenly to ensure uniform cooking.
Serving Suggestions
Serve the broccoli Parmesan warm as a light side dish paired with grilled chicken or fish for a balanced meal. It also goes well with whole grain pasta for a vegetarian option. For a complete dinner, consider serving it alongside dishes like Yellow Squash Casserole(From White House Kitchen) for a comforting, nutritious spread.
Storage & Reheating
Store any leftover broccoli Parmesan in an airtight container in the refrigerator for up to 3 days. To reheat, microwave in short bursts until heated through, adding a splash of water to maintain moisture. Alternatively, you can gently sauté it in a non-stick pan for a couple of minutes, which will help revive the flavor and texture.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Parmesan(Low-Fat) contains roughly 142 calories, with 9g protein, 31g carbohydrates, and 2g fat. It is an excellent source of vitamin C (202% of the Daily Value), iron (112% of the Daily Value), and dietary fiber (57% of the Daily Value), and a good source of protein and potassium. It also contributes 16g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli. Just make sure to adjust the cooking time, as it may require a minute or two less in the microwave. Frozen broccoli is often pre-blanched, so it may cook faster than fresh broccoli.
Is this recipe suitable for meal prep?
Absolutely! This broccoli Parmesan can be prepped in advance and stored in the refrigerator. Just reheat when ready to serve. It’s a great addition to meal prep for the week, as it complements various proteins and grains.
What can I add to make this dish more filling?
To make the dish more filling, consider adding cooked quinoa or brown rice. These grains can provide additional texture and nutrients, transforming the broccoli Parmesan into a more substantial main dish. You can also mix in some chickpeas or black beans for added protein.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).