Low-carb smashed broccoli with parmesan

Low-carb smashed broccoli with parmesan: crispy from the oven, with garlic, lemon, olive oil and chilli flakes. Savoury, full of flavour and quick to make.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 250 kcal per serving
• Protein: 14 g
• Fat: 18 g
• Carbs: 8 g

Ingredients

• 2 garlic cloves
• 1 head of broccoli
• 1/2 unwaxed lemon
• 3-4 tbsp freshly grated parmesan
• Coarse rock salt
• 2 tbsp good-quality olive oil
• Chilli flakes
• Pepper

Method

You’ll need: oven · baking tray · grater

1. Divide the broccoli into small florets and steam over boiling water until soft but still holding together.
2. Place the broccoli florets on a baking tray lined with baking paper and carefully press them flat with something heavy.
3. Mix the olive oil with the crushed garlic and brush the broccoli with it. Season with coarse salt, pepper and chilli flakes.
4. Sprinkle the parmesan over the broccoli and bake everything in a hot oven at 220 °C (200 °C fan) for 15–20 min, until the edges are crispy and the cheese is golden brown.
5. Leave to cool briefly, then drizzle with lemon juice. That way the surface stays crispy and the acidity tastes fresher.
6. To serve, break the smashed broccoli into pieces and enjoy warm straight from the tray.

Good to know

When broccoli gets crispy edges in the oven, it suddenly becomes really exciting. That's exactly what I like about this recipe: little effort, lots of flavour.

Swaps

Parmesan → nutritional yeast + a little almond butter (less saturated fat, still savoury and creamy; contains tree nuts); coarse rock salt → potassium salt, or much less salt + more lemon zest (less sodium); 2 tbsp olive oil → avocado oil or melted grass-fed butter/ghee (heat-stable); chilli flakes → fresh red chilli or smoked paprika (fresher, or milder for a sensitive stomach)

Allergens

The recipe contains milk (parmesan). Chilli flakes and garlic can be quite intense for sensitive people or children; in pregnancy, parmesan made from pasteurised or long-matured milk is generally fine.

Frequently asked questions

What's in broccoli nutritionally?

Broccoli provides vitamin C, vitamin K, folate and potassium, plus fibre and plant compounds such as glucosinolates.

Does garlic agree with everyone?

Not always. Garlic contains fructans, which can cause wind or a feeling of pressure in the stomach in sensitive people, for example with IBS.

What fats does olive oil provide?

Olive oil consists mostly of monounsaturated fats, especially oleic acid. Depending on quality, it also contains small amounts of antioxidant plant compounds.

What does parmesan bring besides flavour?

Parmesan provides protein and calcium. Thanks to ripening, it usually contains very little lactose.

Is the lemon just there for flavour?

No, it also brings vitamin C. The amount in the finished dish is fairly small, but the fresh acidity goes well with the broccoli and parmesan.