It’s barbecue season. Do you crave that smoky flavour, but want to maintain a healthy diet?
You can have both with our grilled broccoli recipe. Crunchy, delicious, grilled to perfection… you’ve never had veggies like these before!
And broccoli is high in calcium, too. Eating broccoli is an excellent way to prevent osteoporosis in men, a disease that affects bone density and increases the risk of fractures. Maintaining a healthy diet as a young adult helps reduce the risk of developing problems related to osteoporosis later in life.
Want to avoid fractures? To the grill, fellas!
You will need:
- 1 tablespoon vegetable oil + extra for the grill
- 2 large broccoli heads (1 cm trimmed off the end and stem peeled)
- 1/4 cup grilled peanuts, coarsely chopped
- A handful of fresh basil, chopped
- Pinch of salt
- 1/4 cup fish sauce (available in grocery stores)
- 2 tablespoons brown sugar (light or dark)
- 2 tablespoons fresh lime juice
- Preheat your gas or charcoal grill. Using tongs and an oil-soaked cloth, wipe the grill with oil to prevent food from sticking.
- Combine fish sauce, brown sugar and lime juice in a bowl and blend or whisk until sugar is dissolved.
- Cut broccoli heads into 8 cm florets, leaving stems long. In a large bowl, toss broccoli and oil. Add a pinch of salt. Toss again.
- Cook broccoli on the hottest section of the grill. Turn over occasionally until tips are blackened and florets are al dente (which means cooked and firm – still has some crunch). Remove from heat and transfer to a serving dish.
- Pour seasoning over the broccoli. Garnish with chopped peanuts and basil. Add salt to taste.
Adam Bisby is a Toronto-based freelance journalist and father of two. His award-winning stories have appeared in The Globe and Mail, Toronto Star and National Post newspapers, in magazines like Explore, Reader’s Digest, International Traveller and Canadian Family, and on websites including MSN, MSN Canada, and DontChangeMuch.ca. Visit Adam’s website for more details on his award winning work.