Grilled Mustard Broccoli



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This is not your average side dish recipe: The broccoli is slathered in a spiced yogurt sauce, then grilled for even more flavor. This recipe is from Gunpowder, an Indian restaurant in London.

Ingredients

  • 2 small heads of broccoli (about 1½ pounds)
  • ½ cup plain whole-milk Greek yogurt
  • 1 tablespoon mustard oil or olive oil
  • 1 tablespoon whole grain mustard
  • 1½ teaspoons Kashmiri chili powder or paprika
  • 1 teaspoon ground turmeric
  • Vegetable oil (for grill)

Recipe Preparation

  • Trim broccoli stems, then cut away from heads. Peel stems and slice lengthwise into ¼"-thick planks. Break up heads into large florets. Cook florets and stems in a large pot of boiling salted water until bright green and crisp-tender, about 2 minutes. Drain, then transfer to a bowl of ice water to cool. Drain and pat dry with paper towels.

  • Whisk yogurt, mustard oil, mustard, chili powder, chaat masala, cumin, and turmeric in a large bowl. Add broccoli and toss to coat; season with salt.

  • Prepare a grill for medium-high heat; oil grate. Grill broccoli, turning occasionally, until charred in spots, 5–7 minutes. Transfer to a platter.

Recipe by Harneet Baweja and Nirmal Save

Nutritional Content

Calories (kcal) 130Fat (g) 6Saturated Fat (g) 1.5Cholesterol (mg) 5Carbohydrates (g) 14Dietary Fiber (g) 5Total Sugars (g) 4Protein (g) 8Sodium (mg) 180Reviews SectionmikermealsChicago, Illinois04/19/20AnonymousChicago, Illinois04/19/20

Recipe Steps

To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:

  • Steak and Pork 145° F (rest cooked meat, 3 minutes) |
  • Seafood 145° F |
  • Chicken 165° F |
  • Ground Beef 160° F |
  • Ground Turkey 165° F |
  • Ground Pork 160° F

Grill The Ingredients

Place broccoli, seasoned salt, onions, and 1 tsp olive oil in the grill bag. Toss to combine. Place on grill and cook until broccoli is tender, 20 minutes. Top with walnuts. Season pork chops with ¼ tsp salt and a pinch of pepper. Grill until chops reach a minimum internal temperature of 145 degrees, 4-5 minutes per side. Plate dish as pictured on front of card, topping pork chops with grainy mustard, honey and crispy onions.. Bon appétit!

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Grilled Chicken with Broccoli Florets

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Healthy delicious grilled chicken recipe

Serves: 4 Hands-on time: 14 minutes Total time: 14 minutes INGREDIENTS:

  • 1/2 tsp dried tarragon
  • 1/8 tsp cayenne pepper
  • 1/4 tsp sea salt
  • 1/2 tsp ground black pepper
  • 4 boneless, skinless chicken breasts (about 1 lb), rinsed, patted dry and pounded 1/2-inch thick
  • 1 tbsp extra-virgin olive oil
  • 3 cups fresh broccoli florets
  • 1 lemon, quartered
  • 1/2 cup low-fat sour cream
  • 2 tsp Dijon mustard
  • 2 to 3 tsp water, optional
  • 2 tsp prepared horseradish
  • 1 clove garlic, minced
  • 1/2 tsp dried rosemary
  • 1/4 tsp sea salt

INSTRUCTIONS:

  1. In a small bowl, combine tarragon, cayenne, 1/4 tsp salt and black pepper. Brush chicken with oil and sprinkle with tarragon mixture. Heat grill pan on medium-high. Add chicken and cook for 4 to 5 minutes per side or until no longer pink in center.
  2. Meanwhile, pour 2 cups water into a large saucepan. Place a steamer basket in pan, then arrange broccoli in steamer basket. Bring water to boil over high heat. Cover pan tightly and cook broccoli for 3 to 4 minutes or until tender-crisp.
  3. In a small bowl, whisk together sauce ingredients. Serve sauce with chicken and broccoli. Squeeze lemon over top as desired.

Nutrients per serving (3 oz chicken, 2 tbsp sauce, 3/4 cup broccoli): Calories: 229, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 7 g, Fiber: 2 g, Sugars: 2 g, Protein: 29 g, Sodium: 415 mg, Cholesterol: 81 mgNutritional Bonus: Don’t stop reading labels simply because you’re in the meat aisle: Frozen chicken breasts, pork tenderloin and pork loins can all pack high levels of sodium. Terms such as “brine,” “seasoned” and “broth” are indicators that the meat has had salt added to it. When shopping for meats, opt for fresh, unseasoned products, then season and marinate them at home yourself.


Grilled Broccolini

Broccolini is a tasty vegetable that is sweet and flavorful. It’s delicate flavor is gorgeously complemented when roasted on the grill. Grilling the broccolini balances out that sweetness with the charred flavor you get from high temperature grilling. The lemon garlic dressing also adds a tart punch of flavor that is the perfect finishing touch to this vegetable.

If you want some extra smoky flavor in the broccolini (I’m looking at you BBQ fiends!), skip the salt in the dressing and then sprinkle a bit of smoked salt on top of the grilled broccolini right after you pull it off the grill. Salt to taste and add as little or as much as your palate desires.


Recipe Summary

  • 2 tablespoons Dijon mustard
  • 2 tablespoons finely chopped garlic
  • 1 tablespoon dried tarragon
  • 1 teaspoon honey
  • 1 tablespoon lemon juice
  • 4 skinless, boneless chicken breast halves

Preheat grill for medium heat and lightly oil grate.

Whisk mustard, garlic, tarragon, honey, and lemon juice in a small bowl. Pat chicken breasts dry with a paper towel coat one side of each breast with mustard sauce.

Place chicken, coated side down, on grill cover with remaining sauce and close grill lid. Turn chicken over after 10 minutes. Cook chicken breasts until no longer pink in the center and juices run clear, about 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).


Red Onion: We have only tested this recipe with red onion. White onion might work, but we can’t be sure without testing it. It might be a little to strong. You can omit the red onion and add in 1/2 teaspoon of onion powder instead of red onion.

Bacon: You can use regular bacon or turkey bacon. You can omit bacon to make this recipe vegetarian.

Cheese: Cheese is optional. Colby Jack or pepper jack would be good in this recipe, or you can omit cheese. We recommend buying a block of cheese and grating it yourself.

Sunflower Seeds: Sunflower seeds can be subbed with shaved almonds, chopped pecans, or pine nuts.

Non Fat Greek Yogurt: We have only tested this recipe with nonfat greek yogurt, but I think it would work with dairy free yogurt or regular yogurt.

Mustard: Any mustard will work in this recipe. We used whole grain mustard, but a dijon will also work or even yellow mustard.

Honey: We haven’t tried subbing honey with maple syrup but I think it would work.

Spices: Feel free to add more or less salt/pepper/garlic powder. You can add in parsley or basil (fresh or dried)

Other Add Ins: Craisins, Raisins, Chickpeas or Nuts would all be great additions to this recipe!

Weight Watchers Note: Most of the points in this recipe come from the bacon. Points are only an estimate – calculate the points based on the ingredients that you use.


Balsamic and Honey Roasted Broccoli and Cauliflower

When it comes to making dinnertime sides, I often find myself doing the same old, same old. I choose a vegetable [based on what’s in-season], and either roast or grill it [depending on the temperature outside]. Now that Joey is eating more of what I make for the whole family for dinner, I’m stepping up my game for vegetable side dishes, with the hope that he will go back for seconds!

I put together this dressing based on a. what I had in the pantry/fridge and b. what vegetables I had on hand. I think it would go great with carrots or zucchini too!

Balsamic and Honey Roasted Broccoli and Cauliflower

  • Servings: 6
  • Time: 35 minutes
  • Difficulty: Easy
  • 3 cups of broccoli florets, cut into bite-sized pieces
  • 3 cups of cauliflower florets, cut into bite-sized pieces
  • 3 tablespoons of olive oil
  • 1 tablespoon of honey
  • 1.5 tablespoons of balsamic vinegar
  • 1 teaspoon of Dijon mustard
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper

  1. Preheat the oven to 450 degrees.
  2. Combine the broccoli and cauliflower in a large bowl or sealable Ziploc bag.
  3. In a separate bowl or tight-fitting jar, combine the olive oil, honey, vinegar, mustard, salt and pepper. Stir or shake to combine well.
  4. Pour the dressing over the vegetables. Toss to coat. It might seem wasteful, but I love using Ziploc bags to evenly coat/toss vegetables. Plus it saves on cleanup time!

Whether it’s a dash of balsamic vinegar or a sprinkle or two of parmesan cheese, my taste-testing crew seems to approve of my vegetable game plan. The best part? They are clearing the veggies off their plates without complaints….

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Make a big pile of this Grilled Broccoli and Cheese Sauce the next time you are grilling! It's great as an appetizer or as a side dish!

This post is sponsored by ARM & HAMMER™! I used their new Fruit & Vegetable Wash while I prepared this Grilled Broccoli with Cheese Sauce recipe. Find it in stores near you or on Amazon!

I wanted to update a classic broccoli and cheese recipe for grilling season. This Grilled Broccoli with Cheddar Cheese Sauce was the result and is great served as an appetizer or as a side dish!

A few months ago I was contacted by Arm & Hammer to try out their new Fruit & Vegetable Wash. At first, I was honestly skeptical about washing my produce with something other than water, but it turns out that a produce wash with baking soda as the primary active ingredient (Arm & Hammer makes the only one) safely eliminates 90% of pesticide residue.

That’s about 4x better than just tap water!

Arm & Hammer based their formula for this Fruit and Vegetable wash on this study by Massachusetts University as well as a few other independent studies.

When I tried it, I also noticed that the produce wash did a great job of removing wax from produce! Check out some of the pictures below for a comparison I did of broccoli rinsed with just water and washed with the Fruit & Vegetable wash!

Oh, and of course, the next time you are firing up the grill, this broccoli and cheese sauce is a no brainer!


How to Grill Broccoli

It’s easy to forget a healthy veggie side dish when you’re grilling this summer, but fortunately broccoli is so easy to grill! To grill broccoli, simply cut it into florets, drizzle with olive oil, then wrap in aluminum foil.

Grill over medium/high heat for 5 minutes, flip the whole aluminum foil packet, then grill for another 5 minutes on the other side. The result is perfectly tender, slightly charred broccoli that’s perfect on its own or in a dish (like this salad!)


Watch the video: Ψάρι ψητό με μπρόκολο και σάλτσα μουστάρδας Brava (August 2022).