This recipe reminds me of a stir fry, but without the “fry”, or even oils. I bake broccoli and snap peas in parchment paper, so that they steam as they bake, leaving them tender and juice, infused with the flavors of soy sauce and scant butter. It can’t get any better than this!
Superfoods make this dish glow:
Broccoli: is packed with potassium, magnesium and calcium, which help regulate blood pressure, contains the recommended daily allowance of vitamin C, fights cancer, contributes to bone health with its vitamin K and calcium content, protects against sun damage, boosts the immune system with its beta-carotene, zinc and selenium, is high in fiber, promotes weight loss, improves vision, and prevents heart disease.
Snap Peas and Broccoli Baked in Parchment Paper
- Florets of 1 head of broccoli
- 1 cup of snap peas, whole
- 1 red bell pepper, diced
- Juice and zest of 1 lemon
- 1/4 cup low-sodium soy sauce (nama shoyu)
- 3 cloves garlic
- 2 tablespoons butter, cut into little pieces
Preheat the oven to 350 degrees Fahrenheit. Lay out parchment paper – about 1 foot long.
Lay out parchment paper (enough to hold all the veggies and fold up the sides). Place the broccoli and snap peas in the center of the parchment paper, evenly spread the chopped red bell pepper and garlic atop. Drizzle the soy sauce evenly over the top and evenly sprinkle the lemon zest atop. Next, distribute the butter pieces evenly across the top. Do not mix – the butter will melt into the rest of the mixture while cooking in the oven.
Fold and scrunch the sides of the parchment paper upwards around the veggies, so as to cup them and almost entire fold over to cover them, so that no juices escape whilst cooking and veggies can partially steam. Carefully place in the oven and let bake for 35-40 minutes, occasionally mixing to distribute the juices, especially around the broccoli. Serve with as a side, with rice or atop pasta. Enjoy!
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