Healthy Recipe: Mediterranean Roasted Broccoli & Tomatoes

Mediterranean Roasted Broccoli & Tomatoes

አገልግሎቶች፡- 4

ምርት፡ 4 servings, about 1 cup each

ጠቅላላ ጊዜ፡- 20 ደቂቃዎች

የዝግጅት ጊዜ፡- 10 minutes

የምግብ አዘገጃጀት መግለጫ፡-

This dish of roasted broccoli and tomatoes is tossed with bright Mediterranean ingredients just before serving.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
2. 1 cup grape tomatoes
3. 1 የሾርባ ማንኪያ የወይራ ዘይት
4. 2 cloves garlic, minced
5. 1/4 የሻይ ማንኪያ ጨው
6. 1/2 teaspoon freshly grated lemon zest
7. 1 የሾርባ ማንኪያ የሎሚ ጭማቂ
8. 10 pitted black olives, sliced
9. 1 teaspoon dried oregano
10. 2 teaspoons capers, rinsed (optional)

የምግብ አዘገጃጀት ደረጃዎች፡-

1. Preheat oven to 450°F.
2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 76 calories; 5 g fat (1 g saturated fat, 4 g mono unsaturated fat); 0 mg cholesterol; 7 g carbohydrates; 3 g protein; 3 g fiber; 264 mg sodium; 328 mg potassium

© 2009 EatingWellInc.com   Photo: Ken Burris