Spray Or No Spray: Roasted Broccoli

Do You Spray the Pan for Roasted Broccoli?

Roasted broccoli is a delicious and healthy side dish that can be made in several ways. One common method is to roast the broccoli in the oven, which typically involves coating the broccoli florets in olive oil, avocado oil, or another type of oil, and seasoning them with salt, pepper, and other spices before spreading them out on a baking sheet and roasting them in the oven at a relatively high temperature.

Another option is to pan-fry the broccoli, which can result in a crispier texture. This method usually involves cutting the broccoli into medium-sized florets, heating oil in a skillet or pan, and then cooking the broccoli for a few minutes until it is browned and tender. Some recipes also include adding a small amount of water to the pan to create steam and help cook the broccoli more evenly.

Whether you choose to roast or pan-fry your broccoli, the key to success is to avoid overcrowding the pan or baking sheet, as this can cause the broccoli to steam instead of crisping up. Additionally, it's important to keep an eye on the broccoli to avoid overcooking it, as this can make it mushy and unappetizing. With the right techniques and a little practice, you'll be able to enjoy delicious, perfectly cooked roasted broccoli every time!

Should you use olive oil or avocado oil?

Olive oil and avocado oil are both excellent sources of healthy fats, but they have some differences. Olive oil is slightly more nutritious and has a more mild and versatile flavour. It's also usually cheaper. Avocado oil, on the other hand, has a higher smoke point, which means it can be better for high-temperature cooking.

Olive Oil

Olive oil is a well-known cooking staple with a smooth, versatile flavour profile that goes with virtually everything. Fresh and nutty, it can dress up all kinds of foods, from garden-fresh veggies to hearty meats. It also has a relatively high smoke point, making it good for most frying endeavours.

Avocado Oil

Avocado oil brings a more grassy, mildly sweet avocado flavour, so it might not be right for every use. However, it has a very high smoke point, which means it's good for high-temperature cooking without leaving your food tasting burnt. It's also a good source of omega-3 fats, which many Americans are deficient in.

If you like the taste of olive oil and don't do much high-temperature cooking, then that might be the best choice for you. If you're doing a lot of roasting or frying, then avocado oil could be a better option. However, it tends to be more expensive. In an ideal world, you'd have both in your kitchen!

How long should you roast broccoli for?

The answer to this question depends on a few factors: the size of your florets, the temperature of your oven, and your desired level of charring.

Size of Florets

Firstly, the size of your broccoli florets will impact how long you should roast them for. Smaller florets will cook faster than larger ones, so if you want to roast smaller florets, keep an eye on them and remove them from the oven when they are browned to your liking.

Oven Temperature

The temperature of your oven will also affect the roasting time. Here are some guidelines for different temperatures:

• At 350°F: 30–35 minutes
• At 375°F: 25–30 minutes
• At 400°F: 18–22 minutes
• At 425°F: 14–18 minutes
• At 450°F: 15–20 minutes

Desired Level of Charring

Finally, consider how charred you like your roasted broccoli. If you prefer zero char and browning, go for a shorter roasting time. If you like a lot of char, leave the broccoli in the oven for a few minutes longer.

Putting it All Together

Taking these factors into account, you can adjust your roasting time accordingly. For example, if you are roasting medium-sized florets at 400°F and want a moderate amount of char, you would roast them for around 18–22 minutes.

Remember to keep an eye on your broccoli while it's in the oven, and remove it from the heat when it reaches your desired level of doneness. Enjoy!

What are some good seasoning options?

There are many ways to season roasted broccoli. Here are some good seasoning options:

• Lemon and red pepper flakes: Squeeze some lemon juice over the broccoli and sprinkle with red pepper flakes.
• Herbs: Toss the broccoli with chopped fresh herbs like parsley or thyme.
• Lemon zest and vinaigrette: Sprinkle the broccoli with lemon zest and toss with a simple lemon vinaigrette.
• Sesame: Drizzle the broccoli with sesame oil and tamari or soy sauce and sprinkle with toasted sesame seeds.
• Cheese and garlic: In the final few minutes of baking, sprinkle the broccoli with grated Parmesan cheese and minced garlic.
• Everything Bagel Seasoning: Top the broccoli with Everything Bagel Seasoning for a crunchy, onion-y, garlicky flavour.
• Italian: Toss the broccoli with Italian seasoning and/or sprinkle with toasted pine nuts.
• Sesame Ginger: Grate or mince fresh ginger and toss with the broccoli before cooking. Then, once the broccoli is cooked, toss with a drizzle of toasted sesame oil and sprinkle with toasted sesame seeds.
• Spicy: Sprinkle crushed red pepper flakes over the broccoli for some heat.
• Garlic: Toss the broccoli with garlic powder or minced garlic.
• Paprika: Sprinkle the broccoli with paprika, smoked or otherwise.
• Salt and pepper: Season generously with salt and pepper.

What are the benefits of roasting broccoli?

Roasting broccoli is a great way to prepare this nutritious vegetable. It is a simple, versatile, and tasty method that brings out the best in broccoli. Here are some benefits of roasting broccoli:

Taste and Texture

Roasted broccoli has a tender inside with irresistibly crispy tips and golden-brown edges. The roasting process enhances the natural sweetness of broccoli, making it more flavoursome than boiling. The high temperatures required to roast broccoli give it a slight crispiness on the outside while keeping it tender and juicy on the inside.

Nutritional Benefits

Broccoli is packed with good-for-you fibre, vitamin C, and protein. Roasting is a healthy way to cook broccoli, as it can boost certain nutrients. For example, cooked carrots have higher levels of carotenoids, which are rich in antioxidants. While roasting can alter the nutritional profile and may compromise some nutrients, broccoli is still a vegetable full of fibre, low in calories, and rich in minerals.

Versatility

Roasted broccoli is incredibly versatile and can be served as a side dish or added to pasta, grain bowls, or salads. It pairs well with various cuisines, such as Italian, Mediterranean, and Asian. You can also get creative with toppings and seasonings, such as lemon juice, red pepper flakes, Parmesan cheese, balsamic vinegar, or sesame seeds.

Simplicity

Roasted broccoli is easy to make and only requires a few simple ingredients: broccoli, olive oil (or another oil of your choice), and salt and pepper for seasoning. It is a hands-free side dish, as the oven does most of the work. You can also prepare roasted broccoli in advance by chopping and measuring out the ingredients ahead of time, and it keeps well as leftovers.

In summary, roasting broccoli is a tasty, nutritious, and convenient way to prepare this vegetable, offering a range of benefits that make it a versatile and enjoyable addition to any meal.

What dishes can roasted broccoli be served with?

Roasted broccoli is a versatile dish that can be served as a side to almost any main course. Here are some ideas for what dishes to serve with roasted broccoli:

As a Side Dish

Roasted broccoli is a delicious and healthy side dish that can be served with a variety of main courses. Its crisp, golden brown florets pair well with a range of proteins and grains. You can serve it as a simple side with a squeeze of lemon juice and a sprinkle of red pepper flakes, or get creative with some of these ideas:

• Sprinkle with lemon zest and toss with a simple lemon vinaigrette.
• Drizzle with sesame oil and tamari or soy sauce, and sprinkle with toasted sesame seeds.
• Top with grated Parmesan cheese and minced garlic.
• Finish with Everything Bagel Seasoning for a crunchy, garlicky flavour.
• Drizzle with a sauce like cilantro lime dressing, tahini sauce, chipotle sauce, peanut sauce, cashew cream, vegan cheese, or pesto.

In a Grain Bowl

Roasted broccoli is also a great addition to grain bowls. Try adding it to a bowl with one of the following grains and a protein:

• Farro
• Couscous
• Quinoa
• Cilantro lime rice
• Spaghetti squash
• Cauliflower rice
• Roasted chickpeas
• Lentils
• Baked tofu

With Pasta

Roasted broccoli can also be served with pasta. Try adding it to a simple pasta dish or getting creative with one of these ideas:

• Stuff it into a grilled cheese sandwich.
• Mix it with spinach and other roasted vegetables.
• Toss it with a creamy pasta sauce.

With Meat

Roasted broccoli pairs well with a variety of meats, including:

• Pan-seared steak
• Chicken breast
• Bacon

In a Salad

Roasted broccoli can also be a tasty addition to salads. Try adding it to an arugula salad with lentils or a broccoli salad with apples.

Frequently asked questions