Grilled Broccoli (super easy recipe!)

If you love roasted broccoli, say hello to its much older and more sophisticated cousin! Grilled Broccoli is crisp-tender, charred to perfection, with a hint of smokiness to liven up your meal. Great on its own, we take it up a notch by adding lemon and thyme to compliment all your grilled dishes!

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The grill isn't just for meat, and this recipe proves it! When you fire up your grill this season, toss some broccoli on it and prepare for your taste buds to fall in love!

Grilled broccoli will pair well with any Summer inspired meal! It goes especially well with our Quinoa Mushroom Burgers, and Grilled Vegetable Skewers.

Heart Health Benefits of Grilled Broccoli

Broccoli is a cruciferous vegetable, so this recipe boast all the cancer-fighting benefits you'd expect from it. It's a good source of monounsaturated fats, fiber, and potassium, as well as as excellent source of vitamins C and K.

Macronutrients

As we'd expect from a non starchy vegetable dish, our recipe is low in carbohydrates and protein. It does pack 13% DV for fiber; an impressive amount in a side dish! It also contributes 5 grams of monounsaturated fatty acids, which we know can help improve HDL levels, lower triglycerides, and lower blood pressure (1, 2), thanks to our use of olive oil.

Micronutrients, Phytonutrients, and Antioxidants

Our char grilled broccoli is high in vitamin C and vitamin K. We know vitamin C for its anti inflammatory and immune boosting properties, and vitamin K helps keep our blood clotting the way it's supposed to. Be sure to read more about vitamin K and heart health if you take blood thinners (and always talk to your doctor before changing the amount of vitamin K you consume).

Fun Fact: Vitamin C is considered an antioxidant! Here are the other most abundant phytonutrients and antioxidants in this recipe:

• Sulforaphane - (in broccoli) a phytochemical in cruciferous vegetables that may reduce inflammation, improve endothelial function, lower cholesterol, and help maintain vascular function (3, 4);
• Polyphenols - (in olive oil) shown to reduce chronic inflammation, increase HDL cholesterol, and lower LDL cholesterol and blood pressure (5, 6);
• Citrus flavonoids - (in lemon) compounds that may reduce inflammation and improve cholesterol levels and atherosclerosis (7, 8); and
• Thymol - (in thyme) a major phenolic compound in the herb, that may reduce the progression of atherosclerosis, and lower serum lipids and oxidative stress (9).

Ingredients

This easy grilled broccoli recipe uses just a few simple ingredients:

• Fresh broccoli
• Lemon
• Olive oil
• Garlic powder
• Fresh thyme

See recipe card for quantities.

Instructions

It almost cooks itself, but you will need to follow these steps:

1. Step 1: While the grill is preheating, toss the broccoli with oil, lemon juice, garlic powder, and salt if you're using it.

2. Step 2: Add the broccoli to the preheated grill pan, and cook over medium heat.

Variations

• Spicy - sprinkle crushed red pepper, chili crisp, or drizzle with hot honey just before serving
• Plain - simply toss with oil and a little salt (if wanted) and grill
• Roasted - instead of grilling, the broccoli can be roasted in a 400-425 degree oven for about 20 minutes, or until it's as done as you like it

See this Roasted Broccoli Almondine recipe!

Equipment

To make grilled broccoli, you will obviously need a grill. If you have a cast iron grill pan that goes on the stove, though, you could make that work.

You will also probably like to have a grill basket or pan that goes on your outside grill. This will prevent broccoli florets that are smaller from falling through your grill grates.

Otherwise, you may want a citrus juicer and some grill tongs for safety.

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Storage

Cool leftovers and store in an airtight container in the refrigerator. Grilled broccoli can be eaten cold (on salads, etc.), or reheated. Good for 3-5 days.

This does not freeze well.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Do not use the same utensils on ready to eat food, that previously touched raw meat
• Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
• Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
• Never leave cooking food unattended
• Use long handled utensils when working with food on a grill to avoid burns, especially if flare-ups occur
• Always keep your face back from a grill being opened to avoid steam burns and smoke inhalation

See more guidelines at USDA.gov.