Roasted Broccoli with Lemon and Parmigiano

Weekend Herb Blogging - one of the longest running food blog 'events' on the web. This week it is being hosted by Chris from Mele Cotte. Weekend Herb Blogging was created by Kalyn and is now organized by Haalo, WHB is now in its 4th successful year of showcasing every week delicious (and often unusal) foods prepared using herbs, fruits and vegetables by bloggers around the world.

This week my contribution is lovely broccoli . . . it has come a long way since a former President who is better off forgotten refused to allow it in the White House. More on broccoli at the end of the post . . .

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You probably already know how wonderful roasted broccoli is, and if you don't, you should. To be honest, I have yet to meet a vegetable that wasn't elevated to new taste heights by being tossed with olive oil and roasted at high temperatures. MMMMM

This recipe is based upon a recipe by the Barefoot Contessa. I found the instructions on one of my favourite food blogs: Amateur Gourmet. I adapted it a bit for our tastes. It was quick thing to pull together at the last minute and only dirtied a zester, knife and spoon - I like that!

Adam wrote that it is one of the best broccoli dishes that he has had . . . both Paul and I agreed that it was pretty wonderful! If you haven't tried roasting up some broccoli - give this a shot!

Roasted Broccoli with Lemon and Parmaigiano

1 bunch broccoli chopped into bite-sized pieces
2 T olive oil
3/4 tsp kosher salt
1/4 tsp freshly ground pepper
2 cloves garlic, peeled and chopped
zest of 1/2 lemon
juice from 1/2 a lemon
3 T freshly grated parmigiano

Preheat oven to 425 degrees.

Cover a sturdy baking sheet with foil. Put the broccoli on a cookie sheet. Toss with olive oil, salt and pepper. Stir in chopped garlic.

Roast in the oven 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove from the oven. Sprinkle the lemon zest over the broccoli and squeeze the lemon juice over the broccoli. Sprinkle with the parmigiano.

Serve.

Note - you can also add in toasted pine nuts or slivered basil at the end as well.

From the American Cancer Soriety:

Broccoli

Other common name(s): none Scientific/medical name(s): Brassica oleracea italica Description Broccoli is a cruciferous vegetable that belongs to the cabbage family, which also includes arugula, cauliflower, collards, bok choy, kale, mustard greens, radishes, turnips, watercress, rutabaga, and brussels sprouts. It is identified by its dense clusters of green flower buds. Overview Broccoli contains certain chemicals that may reduce the risk of colorectal or other cancers, although it is not clear which individual compounds may be responsible for the protective effects. While research in this area continues, the best advice at this time to reduce cancer risk is to eat a wide variety of vegetables. It is reasonable to include broccoli as part of a balanced diet. How is it promoted for use? Broccoli is considered a good source of nutrients because it is rich in vitamin C, carotenoids (vitamin A-like substances), fiber, calcium, and folate. Broccoli is also a source of many substances called phytochemicals, or plant chemicals, that may have anticancer properties. For example, broccoli contains several compounds called isothiocyanates, including sulforaphane and indole-3-carbinol (I3C), which have been touted as possible anti-cancer agents in recent years. Early studies have shown these substances may act as anti-oxidants and may boost detoxifying enzymes in the body. Some studies have also suggested they may alter the levels of estrogen in the body, which might affect breast cancer risk. The chemical composition of broccoli and other cruciferous vegetables is complex, which makes it hard to determine which compound or combination of compounds may provide protection against cancer. Eating a wide variety of plant-based foods may be the best way to get the necessary components. Some researchers suggest that small amounts of broccoli sprouts may protect against the risk of cancer as effectively as much larger amounts of the mature vegetable. We are not aware of any clinical studies that have been done in humans to verify this claim. What does it involve? Broccoli can be eaten raw or cooked in a variety of ways. It can be purchased fresh or frozen in most grocery and organic food stores. Broccoli retains the most nutrients when eaten raw. Cooking reduces some of the benefits of broccoli because the heating process seems to destroy some anti-cancer compounds. Some chemicals found in broccoli, such as indole-3-carbinol, are also available in pill form as dietary supplements. What is the history behind it? Broccoli has been around for more than 2,000 years but has only been commercially grown in the United States since the 1920s. Today, more than 90% of the broccoli harvested in the United States comes from California, although it is also grown in other parts of the country. About 2 decades ago, researchers first suggested a possible link between diets high in cruciferous vegetables (a group of plants including cauliflower, cabbage, broccoli, and Brussels sprouts)) and a lower risk of cancer. However, it was not until the 1990s that certain chemicals found in broccoli were identified as possible cancer-preventing compounds. In 1997, a study was published that noted broccoli sprouts had higher levels of one of these compounds than mature broccoli. What is the evidence? Diets high in cruciferous vegetables appear to be linked with a lower risk of certain types of cancer. A population-based study found that those who ate diets high in lutein, a vitamin A–like chemical obtained from vegetables such as broccoli, spinach, and lettuce, had fewer cases of colon cancer. A similar study suggested that those who ate cruciferous vegetables seemed to have a lower risk for bladder cancer, but a similar study of smokers found no such benefit. Recent studies suggest that the effect of broccoli and related cruciferous vegetables on cancer risk may partly depend on an inherited variation in certain metabolic enzymes. For example, when people with certain glutathione S-transferase types eat a diet high in cruciferous vegetables, their risk for lung cancer is lower. Randomized clinical trials are needed to clarify these results. Laboratory and animal studies have suggested that certain compounds in broccoli may have anti-cancer properties. These types of studies can suggest possible helpful effects, but they do not provide proof that such effects can be achieved in humans. Further studies are needed to find out whether possible anticancer properties could benefit humans. Some research has suggested that sulforaphane, a substance that is present at much higher levels in broccoli sprouts than in the mature vegetable, may be a powerful cancer-preventing agent. Some researchers have suggested that eating small amounts of broccoli sprouts may protect against the risk of cancer as effectively as much larger amounts of the mature vegetable. We are not aware of any clinical studies that have been done in humans to verify this claim. Sulforaphane is thought to prompt the body to make higher levels of enzymes that protect against cancer-causing chemicals. One study showed that breast tumor development was significantly reduced in laboratory animals that ate sulforaphane. Other laboratory studies have shown that sulforaphane may help protect against prostate, colon, pancreas, and other types of cancer. Some studies have also suggested that the compound may help treat some types of cancer. More research in animals and humans will be needed to confirm these findings. Another substance in broccoli, indole-3-carbinol (I3C), seems to alter estrogen levels and may also raise levels of protective enzymes in the body. Several studies of cancer cells growing in laboratory dishes or flasks have shown it may slow or stop the growth of breast, prostate, and other cancer cells. Some early studies in animals have shown similar results. Small studies in humans have found it may prevent the development of pre-cancerous growths in the cervix, as well as growths called papillomas in the throat. Again, larger studies are needed to find out what benefits I3C may have against cancer. Scientists caution that while broccoli appears promising as an excellent food for preventing cancer, the results of such studies cannot be considered by themselves. The anti-cancer effects of any single food cannot be completely understood without looking at it as part of a bigger dietary picture. It is still unclear, for example, whether the phytochemicals in broccoli have benefit on their own or whether it is the vitamin C, beta carotene, folate, and other compounds, working together and in the right quantities, that might protect people against cancer. A balanced diet that includes 5 or more servings a day of fruits and vegetables along with foods from a variety of other plant sources such as nuts, seeds, whole grain cereals, and beans is likely to be more healthful than eating large amounts of one food.

Comments

[sandi @ the whistlestop cafe]

This looks like the perfect dish for Montisi! What do you think??

[Marcia]

There is not a vegetable that does not taste better when roasted like that, and I think even better than grilled, heresy, I know.

[Jerry]

Sandi - do thye have broccoli in Italy?

I agree with you Marcia - roasting brings out such an interesting depth of flavours!

[Annie]

This sounds wonderful and there is tons of broccoli in my farmer's market right now. I'm gonna give this a try.

[Jerry]

Annie - you'll love it. It is amazingly simple but the flavour is wonderful. My kind of recipe.

[Eat Smart Age Smart]

Wow! Excellent recipe. I'm surely going to experiment the recipe over the weekend. I personally think that everyone should have some broccoli stored in their fridge

[Jerry]

I agree with you eat smart - we always have some in our fridge!