Crispy baked smashed broccoli are light and tasty gratinated broccoli.
I used Sicilian broccoli, a variety of broccoli typical of southern Italy.
Green in color.
You can use any other variety of broccoli or cauliflower [white, purple, green, yellow].
I first boiled it and then gratinated it in the oven.
Before proceeding with the oven gratin, make sure the boiled broccoli is well-drained and dry.
I recommend using the broccoli boiled the day before and stored in the refrigerator.
With a gratin made from whole wheat breadcrumbs, grated cheese, and nuts.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Boiling, Electric oven
- Cuisine: Italian
Ingredients
- 1 head Sicilian broccoli
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tablespoons whole wheat breadcrumbs
- 2 tablespoons Parmigiano Reggiano (grated)
- as needed nuts (hazelnuts, almonds, or pine nuts)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Baking sheet 10×11 in
- 1 Brush silicone
Preparation
Before proceeding with the oven gratin, make sure the boiled broccoli is well-drained and dry.
I recommend using the broccoli boiled the day before and stored in the refrigerator.
Cut the broccoli into florets and wash them thoroughly under running water.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda to keep them bright green, and let them cook for 6-8 minutes until tender but not mushy.
Using a slotted spoon, gently remove the broccoli florets and transfer them to a container.Your boiled Sicilian broccoli is ready.
Let it drain and dry well, keeping it in the refrigerator.
Take the amount of boiled florets you need to prepare the gratinated broccoli and separate them; if large, cut them in half.
Line a baking sheet* with parchment paper.
* wide, the broccoli florets should not overlap.
Arrange the broccoli florets on the baking sheet in a single layer, avoiding overlap.
Smash the broccoli florets one by one with the bottom of a glass.
Brush the smashed broccoli florets with a little oil using a brush [optional].Sprinkle over the broccoli florets:
• a pinch of salt;
• a pinch of pepper;
• the whole wheat breadcrumbs;
• the grated cheese.Wrap a handful of nuts [almonds, pine nuts, or hazelnuts] in parchment paper and, using a mortar or meat tenderizer and cutting board, crush them into coarse pieces.
Distribute the nuts over the broccoli florets.
Briefly preheat the oven.
Bake at 356°F (180°C) for 20 minutes in a convection oven.Drizzle with a bit of oil.
Plate.
Your crispy baked smashed broccoli are ready.
Enjoy your meal!
Try the crispy baked smashed broccoli with added chopped sun-dried tomatoes or sesame seeds.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• Start the meal with a generous portion of vegetables [raw or cooked];
• A balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and combinations indicated in your meal plan.
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