Panko Crusted Broccoli is a low-carb, healthy, and delicious treat. Enjoy this broccoli recipe as an appetizer or side dish.
Try Panko Crusted Broccoli with Lulus Wow Sauce. It’s a winning combination!
Yummy, healthy, easy!
I bake a lot of vegetables instead of frying and still maintain that crispy outside that is so desirable. Check out my recipes for Baked Breaded Cauliflower Bites with Peanut Butter Dipping Sauce, Panko Baked Cauliflower with Yogurt Hot Sauce, Skinny Baked Breaded Cauliflower with Almond Butter Sauce, Bang Bang Baked Cauliflower Bites with Peanut Butter Sauce.
These tasty gems are easy to make, simply dip the broccoli in a trio of mixtures then let the oven do its magic.
Broccoli is often referred to as the ‘world’s healthiest food‘. It has cholesterol-lowering benefits, is high in fiber, and has a positive impact on our body’s detoxification system. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body.
That’s all great for our bodies, I happen to think broccoli tastes amazing as well!
Panko Crusted Broccoli Tips
- Choose broccoli with florets that are compact and not bruised. They should be uniformly colored with no yellowing. They should not have any yellow flowers blooming. The stalk and stems should be firm with no slimy spots on the stem or on the florets. If leaves are attached, they should be vibrant and not wilted.
- To store, place broccoli in a plastic bag, removing as much of the air from the bag as possible. Then place in the refrigerator where it will keep for 10 days. Do not wash broccoli before storing it because exposure to water encourages spoilage. Place broccoli in a plastic bag and refrigerate.
- Rinse broccoli under cold running water before cooking.
- Cut florets into quarters for quick and even cooking.
- I used panko breadcrumbs in this recipe, you can also use regular breadcrumbs or crushed crackers. (Note: using buttery crackers will significantly raise the calorie and fat count. Considering using a low-fat wheat or nut and rice cracker instead.)
- Pierce the broccoli with a fork to check doneness. If the fork doesn’t pieces the broccoli easily, allow them to cook another 5 minutes before testing again.
Panko Crusted Broccoli
Ingredients
- 1 head broccoli about 4 cups, florets cut off with about 2 inches of stem
- 1 cup panko bread crumbs
- 1 cup all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 eggs beaten
Instructions
- Heat oven to 450 degrees F. Line a sheet tray with parchment paper or aluminum foil.
- Wash broccoli and pat dry. Cut into pieces.
- Add panko to a small bowl.
- Add flour, salt, and pepper to another small bowl and stir together.
- Add 2 eggs to another small bowl and beat.
- You now have 3 bowls with the flour, the egg, and the panko.
- Use the stem of broccoli to hold, dip the floret first in the flour, then into the egg and finally into the panko.
- Place on a sheet tray so that they're not touching.
- Repeat process with all the broccoli florets.
- Bake at 450 degrees 30 minutes.
Notes
Nutrition
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