Smashed Broccoli with Parmesan and Garlic-Infused Olive Oil

If you’re searching for innovative methods to cook and present vegetables, look no further than this tempting smashed broccoli recipe. This dish turns each broccoli floret into a crispy, cheesy delight, ensuring every forkful is a gourmet experience.

Suitable for any dining occasion, from a casual dinner to a festive holiday gathering, this dish can seamlessly fit in as an appetizer, side dish, or the star attraction that leaves a lasting impression on your guests.

Broccoli, a nutritional powerhouse

I’ve never been shy about my love for broccoli—in all its glorious variations, with a special nod to broccoli microgreens.

We love eating broccoli in many ways: steamed, roasted, stir-fried, or raw. So, when the “smashed broccoli” (roasted broccoli with a cheesy twist!) trend surfaced online (kudos to its ingenious creator!), I was eager to jump on the bandwagon.

Combining broccoli’s rich flavors with the umami notes of Parmigiano Reggiano (have you tried making parmesan crisps?) seemed like a culinary match made in heaven.

This cruciferous vegetable boasts a wealth of nutrients, from vitamins C and K to dietary fiber. Even more impressive, compounds in broccoli, such as sulforaphane, have been associated with an array of health benefits, from helping digestive health to potentially reducing the risks of certain chronic conditions.

Parmigiano Reggiano, the ‘King of Cheeses’

Parmigiano Reggiano, often hailed as the “king of cheeses,” is distinctly different from generic parmesan cheese.

Dr. Steven Gundry, in his book The Plant Paradox, emphasizes that genuine Parmigiano Reggiano is crafted from cow’s milk harvested specifically during the spring and fall grass-growing seasons in Italy. Importantly, these Italian cows do not possess the casein A-1 mutation, which can make dairy products hard to digest for some people.

This authentic cheese is produced exclusively in specific provinces in Italy, including Parma, Reggio Emilia, and Modena. Its unique origin, craftsmanship, and rich history set it apart from generic parmesan varieties.

So, if you want the health benefits of Parmigiano, go for the real deal.

Ingredients for smashed broccoli with parmesan and garlic-infused olive oil

• 1 head broccoli, washed
• 1 heaping cup of grated Parmigiano Reggiano cheese
• Salt and pepper to taste
• 2 garlic cloves, minced
• 3 tablespoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon mustard powder
• Zest of one organic lemon
• For serving (optional): red Tabasco or Sriracha, pesto, lemon wedges, or aged balsamic vinegar

Why add mustard powder to smashed broccoli?

Adding mustard powder to the broccoli dish might raise eyebrows, but its inclusion serves a unique purpose beyond just flavor. While it does lend a touch of spice, the primary reason lies in its ability to amplify the bioavailability of sulforaphane, a beneficial compound in broccoli.

Cooking broccoli inactivates the enzyme myrosinase, which is essential for converting glucoraphanin into sulforaphane. A small study discovered that pairing cooked broccoli with mustard powder, which provides a potent source of myrosinase, increased sulforaphane absorption by over four times compared to consuming the cooked broccoli by itself.

How to make smashed broccoli

• Preparation: Preheat the oven to 200°C / 400°F with a fan setting. For conventional ovens, adjust the temperature to 220°C / 428°F. I use a stainless steel baking sheet, without parchment paper, which helps get these smashed broccoli as close to crispy as possible, without burning them.
• Prepare Garlic-Infused Oil: In a small bowl, whisk together minced garlic, 1/4 teaspoon salt, mustard powder, lemon zest, and olive oil. Set aside.
• Blanch the Broccoli: In a large pot, bring water to a boil and season with 1/2 teaspoon salt. Submerge the broccoli, head side down, into the boiling water. Boil for 4-5 minutes, just until the broccoli begins to soften. It should retain its bright green hue. Once done, transfer the broccoli to a colander to drain and cool.

• Prepare for Baking: Lightly brush a sheet pan with some of the garlic-infused oil. Once the broccoli is cool enough to handle, break it into florets and slice the stem thinly. Pat the florets and stem dry using paper towels. Arrange them on the prepared baking sheet.
• Smash the Broccoli: Using the bottom of a Mason jar, gently press down on each broccoli floret to smash them. If they stick to the jar, gently lift them using a spatula.
• Season and Bake: Drizzle or brush the smashed broccoli with the garlic-infused oil. Season with salt and pepper. Generously sprinkle freshly grated grated parmesan cheese over each floret. Place the baking sheet in the oven and bake for approximately 15 minutes, or until the broccoli develops golden brown spots.

• Serve: Allow the broccoli to cool for about 5 minutes before serving. These can be enjoyed as an appetizer, snack, or side dish, either warm or cold. For an added touch of flavor, serve with Tabasco, Sriracha, pesto, fresh lemon juice, or a drizzle of aged balsamic vinegar.

How to serve smashed broccoli

With its delightful combination of crispiness and rich flavor, smashed broccoli offers a healthy, versatile side dish that pairs seamlessly with various main courses, such as grilled chicken, seared fish, or even a juicy steak.

When serving, present it on a platter with a drizzle of lemon or the best aged balsamic vinegar you can find. For those seeking a bit of kick, dashes of red Tabasco or Sriracha add just the right heat.

For a vegetarian meal, pair it with a creamy pesto, a tzatziki sauce, or a butter bean hummus.

Whether you’re hosting a sophisticated dinner party or a laid-back family gathering, this smashed broccoli with garlic-infused oil will definitely be a crowd-pleaser.

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