williamhill威廉希尔

酱油芝麻炒西兰花(视频)

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds is an amazing side dish, and this roasted broccoli is going to be a hit with everyone.

PIN Quick Roasted Broccoli with Soy Sauce to make it later.

Roasted Broccoli with Soy Sauce and Sesame Seeds finished dish on serving platter

I think anyone who’s trying to follow some kind of healthier eating plan needs to have a good collection of vegetable side dishes in their recipe collection, and thisQuick Roasted Broccoli with Soy Sauce and Sesame Seeds是我做了多年的食谱。就像我在这个博客早期的很多最爱一样,它有一张非常不起眼的照片,所以当我最近制作它的时候,我决定给这个食谱做一个照片改造!

I love broccoli, and I think one reason broccoli is so popular (well,和大多数人在一起) is that it tastes pretty good no matter how you prepare it. You can eat it raw, boil, steam, stir-fry, or roast it, and unless it’s completely overcooked, broccoli will taste pretty good.

不过,尽管有很多烹调西兰花的方法会奏效,但我认为烤西兰花会以最好的方式浓缩风味。这批西兰花结果很好,我吃了将近一磅,称之为晚餐。它也很容易制作,对饮食也很友好,我知道只要咬一口,这个食谱就会受到任何人的欢迎(别把那些扔掉broccoli stemseither!)

西兰花在450华氏度下烤的时候会煮得很快,10分钟后我把西兰花片翻过来,西兰花非常嫩脆,15分钟后边缘就开始变成棕色。相信我,你想做这个版本的烤花椰菜。退房Low-Carb and Keto Broccoli Side Dishesfor more broccoli options. And if you’re already a roasted veggie fan, there are more roasted vegetable ideas after the recipe

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds process shots collage

How to Make Quick Roasted Broccoli with Soy Sauce and Sesame Seeds:

(Scroll down for complete printable recipe including nutritional information.)

  1. Trim and cut up enough broccoli to make one pound of bite-sized broccoli pieces.
  2. Whisk together the olive oil, soy sauce (orcoconut aminos), and sesame oil, then put the broccoli pieces in a bowl and toss with that mixture.
  3. Spread broccoli out on a baking sheet that you’ve sprayed with non-stick spray.
  4. 烤烤箱预热450 f / 220 c for 10 minutes.
  5. While the broccoli bakes, toast the sesame seeds for a minute or two, until they barely start to brown.
  6. 10分钟后,我从烤箱里拿出一盘西兰花,迅速把西兰花翻过来,然后再放回烤箱里5分钟。
  7. It’s done when the broccoli is starting to brown but is still slightly tender-crisp.
  8. Arrange the broccoli on a serving plate and sprinkle with sesame seeds. Serve hot.

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds found on KalynsKitchen.com

做一顿低碳水化合物的饭:

This Quick Roasted Broccoli with Soy Sauce and Sesame Seeds would taste great with something likeTwice-Baked Spaghetti SquashorStir-Fried Marinated Tofu and Mushroomsfor a low-carb meatless meal.

More Roasted Vegetables from Kalyn’s Kitchen:

蒜炒西兰花
Roasted Brussels Sprouts with Balsamic, Parmesan, and Pine Nuts
烤菜花配柠檬、咖喱和孜然
Greek Style Roasted Mushrooms with Red Pepper, Oregano, Mint, and Feta
Roasted Baby Summer Squash with Feta and Thyme

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds

Yield 6servings
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30分钟

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds is an amazing side dish.

Ingredients

  • 1lb. fresh broccoli florets (see trimming instructions)
  • 11/2 T olive oil
  • 1T soy sauce, gluten-free if needed
  • 1tsp. sesame oil
  • 1T sesame seeds, toasted

Instructions

  1. 预热烤箱至450F/220C。
  2. Spray a large baking sheet with non-stick spray. (Use the biggest one you have.)
  3. Cut broccoli into pieces about 2 inches long.
  4. Then cut through stems just to where florets start, and break apart so broccoli is in same-sized pieces. (This method of cutting through the stems and then breaking the broccoli apart also eliminates the mess when you cut broccoli and small bits fall off.)
  5. Whisk together the olive oil, soy sauce or coconut aminos, and sesame oil.
  6. Place broccoli in plastic mixing bowl and toss well that mixture.
  7. Arrange the broccoli in a single layer on baking sheet. I like to make sure any flat sides are touching the baking sheet for the best browning.
  8. Roast 10 minutes.
  9. After 10 minutes, stir or turn broccoli pieces over and then continue roasting 5 minutes more, or until broccoli is tender-crisp and slightly browned on the edges. (The step of turning it over is only to get more even browning; you can roast it without turning if you prefer.)
  10. While broccoli roasts, toast sesame seeds in a dry pan over very high heat for 30-60 seconds.
  11. 西兰花做好后,放在菜上,撒上芝麻。
  12. Serve hot.

Notes

You can usecoconut aminosfor Paleo or Whole 30 version of this recipe.

Recipe created by Kalyn with cooking temperature inspiration from November 2007Fine Cooking Magazinearticle about roasting vegetables.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories:72 总足总t:5g Saturated Fat:1g 不饱和脂肪:4g Cholesterol:0mg 钠:178mg Carbohydrates:6g 纤维:三g Sugar:1g Protein:2g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out.Leave a star ratingor share on social media with the hashtag#KALYNSKITCHEN,thanks!

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Quick Roasted Broccoli with Soy Sauce and Sesame Seeds is a perfect side dish for any phase of the South Beach Diet and would also be approved for most any low-glycemic or low-carb eating plan.

Find More Recipes Like This One:
UseSide Dishesto find more recipes like this one. Use thewilliamhill威廉希尔 photo index pages to find more recipes suitable for a specific eating plan. You might also like to遵循Kalyn Pinterest的厨房to see all the good recipes I’m sharing there.

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    66Comments on “Quick Roasted Broccoli with Soy Sauce and Sesame Seeds (Video)”

  1. My husband doesn’t eat broccoli ever but he tried this and Then went back for 2nds and 3rds. Will cook again

  2. Hi, Kalyn, this recipe looks like a great side for a stir-fry main. Is the sesame oil called for in this recipe “toasted” sesame oil or “regular” sesame oil?
    Thanks very much!

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  4. Just added to my Must Try list!

  5. 我用布拉格的液态氨基代替酱油做的。还加入了一些蒜片丁香混合到西兰花和腌制前烘烤。最后,我在上菜前加了一点米醋。

    YUM! I, too, ate the entire lb of broccoli as my meal. I can’t wait to make it again. Thank you for sharing.

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  7. Way too salty. Tried other recipes before and this is definitely not one of my top 5 recipes for roasted broccoli

    • Too bad you didn’t use low sodium soy sauce. I don’t think one tablespoon of soy sauce for a pound of broccoli is that much salt, but sounds like this recipe is not for you. It does have a lot of fans, as you can see from the other comments.

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  10. This looks wonderful. I am making it tonight. Thank you!

  11. 我甲肝病毒e made this before and it was delish. But the store this time only had frozen broccoli. Could I still use that?

    • 我从来没有用冷冻蔬菜做过这种食谱,所以说实话,我不知道它怎么用。烤蔬菜的一个原因是它能干燥水分,浓缩味道,所以我很难想象冷冻蔬菜也有同样的效果,但可能没问题,我真的不知道。如果你试一下,让我知道你的想法。

    • 我一直用冻花椰菜。要么你用核弹炸几分钟使它解冻,然后轻轻按压,挤出多余的水分,然后倒掉。然后像新鲜一样继续。或者你可以把冰冻的小花撒在烤盘上,再烤一段时间,也许温度稍微低一点,让它解冻,把烤箱里多余的水分晾干。

    • Thanks for sharing that info! Good to know it will work with frozen broccoli, although I think I would probably prefer fresh when it's available.

    • Yes, fresh is always better

  12. 我做了我的家人,他们非常喜欢!我甲肝病毒e to little boys who don't want to eat veggies and they asked for more! Both of them! It was fantastic!

  13. Thanks for the recipe! Looks and sounds delicious!

  14. I love roasted veggies But why don't you just roast the stem of the broccoli as well? I always use the whole broccoli when I roast it

  15. Terri, so glad you enjoyed it!

  16. This was delicious! My only complaint is that i should have made more! Thanks Kayln!