Sure, let’s delve into the delightful realm of Marinated Broccoli & Carrots! 🥦🥕 This vibrant and nutritious recipe is not only a breeze to prepare but also bursts with flavor, making it a perfect addition to your culinary repertoire. With its low protein, vegan, and low cholesterol attributes, it’s a dish that caters to a variety of dietary preferences. And the best part? It comes together in under 30 minutes, making it an ideal option for those busy weeknights when you crave something healthy yet satisfying.
Marinated Broccoli & Carrots Recipe
Overview:
- Cook Time: 10 minutes
- Prep Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients:
- 1 garlic clove
- 1 tablespoon canola oil
- 2 tablespoons rice vinegar
- 2 tablespoons soy sauce
- 2 cups broccoli spears
- 1 cup carrots, sliced
Instructions:
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Prepare the Marinade:
- In a small bowl, whisk together the garlic clove (minced), canola oil, rice vinegar, and soy sauce until well combined. Set aside. This aromatic marinade will infuse the vegetables with irresistible flavors!
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Blanch the Vegetables:
- Bring a large saucepan of water to a boil. While the water is heating up, prepare an ice bath (a bowl filled with ice and water). This step helps to preserve the vibrant colors and crisp textures of the vegetables.
- Once the water is boiling, add the broccoli spears to the saucepan. Blanch them for about 2 minutes until they are just tender but still vibrant green.
- Next, add the sliced carrots to the saucepan and continue to simmer for an additional 5 minutes or until the vegetables are just tender. Be careful not to overcook them; we want them to retain their crispness and nutrients!
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Drain and Transfer:
- Once the vegetables are cooked to perfection, drain them and immediately transfer them to a serving bowl. This helps to stop the cooking process and ensures they remain beautifully crisp.
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Marinate and Toss:
- Pour the prepared marinade over the warm vegetables in the serving bowl. Gently toss everything together until the vegetables are evenly coated in the flavorful marinade. This step is where the magic happens—the vegetables soak up all the delicious flavors, creating a mouthwatering medley of tastes and textures!
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Chill or Serve:
- You have two options here: refrigerate the marinated broccoli and carrots for about 20 minutes to allow the flavors to meld and intensify, or serve them immediately at room temperature. Either way, they’re guaranteed to tantalize your taste buds and brighten up your plate!
Nutritional Information (per serving):
- Calories: 90.5
- Fat: 7.2g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 201.3mg
- Carbohydrates: 5.9g
- Fiber: 1.9g
- Sugar: 2.1g
- Protein: 1.7g
This Marinated Broccoli & Carrots recipe is not only a feast for the senses but also a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. Whether you’re seeking a quick and easy side dish or a vibrant addition to your meatless Monday menu, this recipe is sure to impress! Enjoy the burst of flavors and the nourishing goodness of fresh vegetables in every bite.
