Atkins Broccoli Parmigiano 🥦🧀 is a low-carb and keto-friendly dish that combines the goodness of broccoli with the rich flavors of Parmesan cheese. This dish is not only delicious but also fits well into the Atkins diet, which is a low-carbohydrate eating plan designed for weight loss and improved overall health.
History: The Atkins diet was developed by Dr. Robert C. Atkins in the early 1970s, and it promotes low-carb, high-fat, and moderate protein consumption. Atkins Broccoli Parmigiano is a recipe that adheres to these principles by using low-carb vegetables like broccoli and cheese for flavor.
Components:
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Broccoli: Fresh broccoli is the main vegetable component. It’s rich in fiber, vitamins, and minerals, making it a great choice for low-carb diets.
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Parmesan Cheese: High-quality grated Parmesan cheese adds a rich and savory flavor to the dish. It’s low in carbohydrates and high in protein.
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Seasonings: You can use seasonings like salt, pepper, and optionally some garlic powder or red pepper flakes for added flavor.
Steps to Prepare Atkins Broccoli Parmigiano:
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Preparation: Start by preheating your oven to 400°F (200°C). While the oven is heating, prepare a baking dish by greasing it with a little oil or non-stick cooking spray.
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Broccoli Preparation: Cut the fresh broccoli into bite-sized florets. You can also use frozen broccoli if you prefer, but make sure it’s thawed and well-drained.
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Cheese Mixture: In a mixing bowl, combine the grated Parmesan cheese with your preferred seasonings. You can add a pinch of salt, a dash of pepper, and any optional spices you desire.
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Coating the Broccoli: Place the broccoli florets in the greased baking dish. Sprinkle the cheese mixture evenly over the broccoli. Make sure it’s well-distributed.
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Baking: Place the baking dish in the preheated oven and bake for about 20-25 minutes or until the broccoli is tender and the cheese is golden brown and bubbly. 🕒
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Serving: Once the dish is done, remove it from the oven and let it cool for a minute or two. Then, serve the Atkins Broccoli Parmigiano while it’s still hot and the cheese is gooey and delicious. 🍽️
Time Needed to Prepare:
The total time needed to prepare Atkins Broccoli Parmigiano is around 30-35 minutes, including the preheating time for the oven. It’s a relatively quick and easy dish to make, perfect for a side or even a main course if you’re following a low-carb diet. Enjoy your meal! 😊👍
Certainly! Here are the nutrition facts and health information for Atkins Broccoli Parmigiano:
Nutrition Facts (Per Serving):
- Calories: ~160-180 kcal
- Total Fat: ~12-14g
- Saturated Fat: ~7-8g
- Trans Fat: 0g
- Cholesterol: ~35-40mg
- Sodium: ~400-450mg
- Total Carbohydrates: ~6-8g
- Dietary Fiber: ~3-4g
- Sugars: ~2-3g
- Protein: ~8-10g
Health Information:
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Low in Carbohydrates: Atkins Broccoli Parmigiano is a low-carb dish, making it suitable for those following low-carbohydrate or keto diets. This means it can help regulate blood sugar levels and support weight management.
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Rich in Fiber: The dish is a good source of dietary fiber, primarily from the broccoli. Fiber aids in digestion, helps maintain healthy cholesterol levels, and promotes a feeling of fullness.
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High in Vitamins and Minerals: Broccoli is a nutrient-dense vegetable, providing essential vitamins such as vitamin C, vitamin K, vitamin A, and folate. It also contains minerals like potassium and calcium.
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Protein Source: The Parmesan cheese in this recipe adds protein, which is essential for muscle repair and growth.
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Calcium Boost: Parmesan cheese is a good source of calcium, which is vital for maintaining strong bones and teeth.
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Moderate Calories: This dish provides a reasonable amount of calories, making it suitable for a balanced diet. It can be a part of a calorie-controlled eating plan.
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Gluten-Free and Grain-Free: As this recipe primarily features broccoli and cheese, it is naturally gluten-free and does not contain grains.
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Ketogenic Diet-Friendly: With its low carbohydrate content, Atkins Broccoli Parmigiano can be included in a ketogenic diet, which focuses on very low carbohydrate intake to promote ketosis for fat burning.
Remember that exact nutritional values can vary based on factors like portion size and specific ingredient brands used. Always consult with a registered dietitian or healthcare provider for personalized dietary advice. Enjoy your Atkins Broccoli Parmigiano as part of a balanced diet! 🥦🧀🥗
