Dump & Roast Frozen Broccoli (No Thaw Needed)
✅ Why It’s Great
- Very low carb (about 6g carbs per cup, 2–3g fiber)
- High fiber helps slow glucose rise
- Quick and no prep work
📝 Ingredients
- 1 bag (12–16 oz) frozen broccoli florets
- 1–2 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp black pepper
- ¼ tsp salt
- Optional: red pepper flakes or grated Parmesan
👩🍳 Directions
- Preheat oven to 425°F (220°C).
- Spread frozen broccoli directly on a baking sheet.
- Drizzle with olive oil and seasonings.
- Roast 20–25 minutes, flipping halfway.
📊 Per 1 cup serving:
- ~80 calories
- 6g carbs
- 2–3g fiber
- Net carbs: ~3–4g
🥦 2️⃣ Dump Broccoli Chicken Bake (Balanced Meal)
📝 Ingredients
- 1 bag frozen broccoli
- 1 lb cooked shredded chicken
- 1 cup plain Greek yogurt
- ½ cup shredded cheese
- ½ tsp garlic powder
- ½ tsp onion powder
👩🍳 Directions
- Mix everything in a baking dish (no thawing needed).
- Bake at 375°F for 30–35 minutes.
High protein + fiber = steadier blood sugar.
⚠️ What to Avoid
- Broccoli cheese sauces made with flour
- Breadcrumb toppings
- Sweet glazes
🩺 Portion Tip
Fill half your plate with broccoli and pair with:
- Lean protein (chicken, fish, turkey)
- Small portion of whole grains if tolerated
