Tuesday, February 12, 2008

Roasted Broccoli Recipe with Soy Sauce and Sesame Seeds

Roasted Broccoli
Delicious roasted broccoli with soy sauce and sesame seeds.

I think one reason broccoli is so popular (well, not with everyone) is that it's pretty hard to make it taste bad. You can eat it raw, boil, steam, stir-fry, or roast it, and unless it's completely overcooked, broccoli will taste pretty good. But even though a lot of cooking methods work, I think roasting broccoli concentrates the flavor in the best possible way. This batch of broccoli turned out so well that I ate nearly a pound of it and called it dinner. It was also so easy to make and so diet-friendly, I knew after one bite this recipe would be a hit with anyone who tried it.

The recipe is a variation of Roasted Asparagus with Soy-Sesame Flavors, but since then I've been converted to roasting vegetables at even higher temperatures. Broccoli will cook pretty quickly when it's roasted at 450 F, and this broccoli was perfectly tender-crisp and just starting to brown on the edges after exactly 15 minutes. (If I was using the oven I might even increase the heat to 475 F, but I was using my toaster oven which only goes to 450.) Trust me, you want to make this version of roasted broccoli. If you're already a roasted veggie fan, check out more roasted vegetable ideas after the recipe.

Roasted Broccoli with Soy Sauce and Sesame Seeds
(Recipe created by Kalyn with cooking temperature inspiration from November 2007 Fine Cooking Magazine article about roasting vegetables.)

Ingredients:
1 lb. fresh broccoli florets (see trimming instructions)
1 1/2 T olive oil
1 T soy sauce
1 tsp. sesame oil
1 T sesame seeds, toasted

Instructions:
Preheat oven to 450 F (or use 475 and shorten the cooking time slightly.)

(You can trim broccoli stems and roast them with the florets; peel and cut into 1/4 inch thick pieces if you're cooking the stems. I saved the stems to cook separately.)

Cut broccoli into pieces about 2 inches long. Then cut through stems just to where florets start, and break apart so broccoli is in same-sized pieces. (This method of cutting through the stems and then breaking the broccoli apart also eliminates the mess when you cut broccoli and small bits fall off.)

Place broccoli in plastic mixing bowl and toss well with olive oil, soy sauce, and sesame oil. Arrange in single layer on baking sheet and roast 10 minutes. After 10 minutes, stir and continue roasting 5 minutes more, or until broccoli is tender-crisp and slightly browned on the edges.

While broccoli roasts, toast sesame seeds in a dry pan over very high heat for 30-60 seconds. When broccoli is done, put it back into plastic bowl, dump in sesame seeds, and toss again. Serve hot.

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South Beach Suggestions:
This is a perfect side dish for any phase of the South Beach Diet. This would taste great with something like Grilled Spicy Tuna or Herb Encrusted Grilled Salmon. For phase two or three, add something like Brown Rice with Cashews and Herbs.

More Roasted Vegetables from Kalyn's Kitchen:
Roasted Asparagus and Mushrooms with Spike Seasoning
>Roasted Broccoli with Garlic
Roasted Brussels Sprouts with Balsamic, Parmesan, and Pine Nuts
Roasted Butternut Squash with Lime and Rosemary
Roasted Carrots with Moroccan Spices
Roasted Cauliflower with with Lemon, Curry, and Cumin
Garlic Roasted Green Beans with Shallots and Almonds
Greek Style Roasted Mushrooms with Red Pepper, Oregano, Mint, and Feta
Roasted Radishes with Soy Sauce and Toasted Sesame Seeds
Roasted Baby Summer Squash with Feta and Thyme
counter customizable free hit

42 comments:

  1. I love the idea of high temperature roasting. Great flavor AND gets dinner on the table that much quicker too! I'll have to give it a whirl! Thanks!

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  2. Oh, this looks absolutely delicious! I just took a photo of some squash that I roasted and was going to post about how roasting veggies makes them taste so much better, but I never thought of roasting broccoli!! I will be trying this as soon as I can get my hands on some.
    Thank you for the recipe.

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  3. Thanks, this came out great, and it's super-easy! I didn't have any sesame seeds, so I used pine nuts, and it was yummy.

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  4. Oh my! I am making something very similar event as I write this. Great minds...

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  5. Broccoli is one of my favorite vegetables. Roasted broccoli with soy and sesame seeds sounds good.

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  6. Mmm. This I'll have to try! I love sesame seeds/oil on just about everything.

    Thanks!

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  7. Dinner tomorrow night. On my plate.
    I think we must have broccoli at least 4 nights a week and love it.
    I'd be happy to cook for you Kalyn but I'd be equally happy to cook with you. Any kitchen.

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  8. How fun that people like the sound of this, Mimi is making nearly the same thing and Eliah has already tried it. (And all this while I was teaching third grade!)

    Tanna, we will do it someday!

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  9. We agree with you on the concentration of flavor you get when roasting broccoli. One of our most flavorful broccoli soups comes the roasting. Everyone thinks we use a TON of broccoli for the soup. Not!
    Your broccoli recipe looks great, especially with a hot bowl of rice on the side and an extra, hearty sprinkle of maggi seasoning!

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  10. I love broccoli, and this sounds like a simple, but very tasty way to cook it. I must give it a try...

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  11. Love the broccoli recipe. It gives me something new to try because I only have two or three recipes I stick to when I make broccoli as a side dish.

    Thanks

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  12. I couldn't agree with you more, Kalyn - broccoli is always good! And this is delicious, too.

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  13. Love roasted broccoli! Thanks for the simple recipe idea :)

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  14. I've never tried to roast brocolis. Thanks for the idea.

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  15. hard to make it taste BAD?!

    I still have a childhood distate for the fluffy green stuff.

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  16. that recipe looks great - I love roasted vegetables and can't get enough of broccoli so it seems perfect for me

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  17. Red, that's just plain sad. But nobody likes everything I guess. Try the same idea on asparagus or cauliflower.

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  18. I love this recipe. I used the leftovers in a sesame chicken pasta dish and it was fabulous. Thanks for the recipe.

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  19. My daughter will love this recipe! Thanks for sharing it ;-)

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  20. This sounds like a great idea. I'm getting bored with the way I cook vegetables (a lot of steaming or putting them in gratins or soups.)

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  21. This looks delicious and I already love broccoli. I have really gotten into roasting vegetables lately to give them a deeper, richer flavor.

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  22. I love broccoli, actually almost anything green. I also like chinese so this looks like a great combo.

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  23. Mmmm this looks delish!

    I've been bored with broccoli lately but this might be just the ticket to get me eating it again!

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  24. This was great! I roasted some wild salmon along with the broccoli for about 12 minutes for a delicious, nutritious meal in minutes. I just discovered your site recently and love your healthy practical approach to cooking and eating.

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  25. This looks great ! I will definitely be trying this one.
    Bonnielynn
    www.bonnielynnsart.com

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  26. Oh my gosh! We tried this tonight, and it was so great! It got a thumbs up all around, and I'll definitely keep it in my regular rotation.

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  27. This blog has been a *fantastic* find for me - thank you so much!!!

    I'm an Atkins person, who had to drop the dairy due to an intolerance, and I've just recently put a huge emphasis on making sure that most of my carbs are, in fact, coming from low-carb vegetables.

    Your blog has made a huge difference - I've tried the grilled zucchini, the roasted broccoli with garlic, and now the roasted broccoli with soy sauce and toasted sesame seeds. Can't wait to try the roasted mushrooms with roasted red pepper (I'll do mine without the cheese).

    You've got great marinades too, much more interesting than my old habit of gooping on store-bought blue cheese dressing onto things. I've made the rosemary marinade for the pork tenderloin, as well as the rosemary mustard marinade for the chicken.

    I've mentioned your blog a few times to a few of my online low-carb friends - and they're all delighted with it!

    Let us know when you come out with a cookbook ok?

    Thanks so much for this wonderful blog. You have no idea what a difference it's made for me. The thing I like most about your blog is the emphasis on whole foods - there's not a bunch of recipes calling for strange sweeteners or oddball flour alternatives. Just normal food that anyone can get at the grocery store. Excellent!

    Sara

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  28. Sara, thanks so much for the nice feedback. I appreciate it very much. No plans to write a cookbook at this point, but maybe I might think about it a year from now when I'm going to retire from teaching.

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  29. Kalyn,

    Thought you might enjoy this comic strip link:

    http://www.fborfw.com/strip_fix/archives/003534.php

    I made this roasted broccoli (with frozen broccoli) recipe last night, we gave the boyz a bite to try (since they usually spit out green food with great gusto -- our expectations were low). Those little bugggers ate 2nds and then 3rds. It was another hit...

    Take care,
    JR

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  30. Mom-ster, that's very funny. Glad to hear it was a hit with the kids!

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  31. I cut the broccoli up into individual florets attached to their long stems, and even used the thick stems (peeling off thick skin first, then cutting it into 1/2 in. thick pieces), and rinsed with cool water, and drained them. I laid them into the pan and sprinkled 1 tsp kosher salt, and 1 Tb raw sugar. Next, I drizzled 2 Tb peanut oil, 2 Tb soy sauce, 2 tsp sesame oil, and 1 clove garlic, minced, then tossed everything around to mix well. I cooked it in a preheated oven at 475 F for 10 min, then flipped them over, and cooked it for an additional 5 min. I sprinkled with toasted sesame seeds, and ate this healthy dish all by itself. Thanks for the simple instructions. I made it even easier by preparing everything directly in the pan.

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  32. Nowadays I'm trying to eat more veggies and fruits, so I was looking for a recipe with broccoli when I came across to your blog.. I found this recipe and I made it yesterday, it was pretty nice.. And today I added mushrooms into the recipe and it got better =)) So thank you so much for a great healthy and quick recipe..

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  33. Glad you liked the recipe. I love the idea of adding mushrooms to this!

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  34. This recipe really should be higher on the search engines. Glad I found it! I eat it at a pound at a time, too.

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  35. Dave, glad you are enjoying it!

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  36. This s a simple and yet very nutritious recipe. I like broccoli very much especially with beef.

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  37. Thanks Mar, glad you like it!

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  38. Thank you very much! Tried this last night and it was delish!

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  39. I have the florets in the bowl and just tasted one. If it tastes as good roasted as it does raw, I can't wait to eat it!

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  40. This was delicious! My only complaint is that i should have made more! Thanks Kayln!

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  41. Terri, so glad you enjoyed it!

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