Broccoli with garlic and chilli
Discover a simple yet flavorful Broccoli with Garlic and Chili recipe. Perfectly cooked broccoli tossed with olive oil, sautéed garlic, and a hint of chili powder for a spicy kick. Ready in minutes for a healthy and delicious side dish.
- 14 Apr 2024
- Cook time 5 min
- Prep time 5 min
- 6 Servings
- 4 Ingredients
Broccoli with garlic and chili is a simple yet flavorful dish that serves as a perfect side or can be enjoyed on its own. This recipe brings together the nutritious benefits of broccoli with the bold and aromatic flavors of garlic and chili, creating a delightful taste experience. Here's how to prepare this healthy and delicious dish.
Ingredients:
Instructions:
- Rinse the broccoli thoroughly under cold water and pat dry.
- Cut the broccoli into florets, and if you like, peel and slice the stalks into bite-sized pieces.
- Bring a large pot of salted water to a boil.
- Add the broccoli and blanch for about 2-3 minutes until they are bright green and slightly tender but still crisp.
- Immediately transfer the broccoli to a bowl of ice water to stop the cooking process. Drain and set aside.
- While the broccoli is blanching or beforehand, peel and finely mince the garlic cloves.
- Measure out 1 teaspoon of chili powder and set aside.
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Once the oil is hot, add the minced garlic to the skillet.
- Sauté the garlic for about 30 seconds to 1 minute until fragrant, being careful not to let it burn.
- Add the chili powder to the skillet, stirring well to combine with the garlic and oil.
- Sauté for another 30 seconds.
- Add the blanched and drained broccoli to the skillet.
- Toss the broccoli well to coat it with the garlic, chili, and oil mixture.
- Cook for about 4-5 minutes, stirring occasionally, until the broccoli is tender and heated through.
- Transfer the cooked broccoli to a serving dish.
- Optionally, season with a pinch of salt and an extra drizzle of olive oil or a squeeze of lemon juice for added flavor.
- Serve immediately as a side dish to complement your main course.
Tips:
- Ensure the broccoli is evenly cut into florets for uniform cooking.
- Adjust the amount of chili powder based on your spice preference.
- Use fresh garlic for a more intense and aromatic flavor.
- You can blanch the broccoli first for a few minutes if you prefer a softer texture.
- Consider adding a sprinkle of lemon juice or zest before serving for a touch of freshness.
Broccoli with garlic and chili is a quick and easy recipe that perfectly marries the crispiness of broccoli with the robust flavors of garlic and chili. This dish is not only delicious but also packed with nutrients, making it a great addition to any meal. Enjoy it hot as a side dish or light main. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 50kcal | 2% |
| Protein | |
| Protein 3.09g | 2% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 3.04g | 8% |
| Sugar 1.66g | 2% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.70g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 2% |
| Choline 22mg | 4% |
| Vitamin B1 0.09mg | 8% |
| Vitamin B2 0.14mg | 11% |
| Vitamin B3 0.83mg | 5% |
| Vitamin B6 0.25mg | 14% |
| Vitamin B9 77ug | 18% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 100mg | 115% |
| Vitamin E 0.49mg | 3% |
| Vitamin K 120ug | 97% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.08mg | 0% |
| Iron, Fe 0.94mg | 9% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 360mg | 11% |
| Selenium, Se 2.08ug | 4% |
| Sodium, Na 66mg | 4% |
| Zinc, Zn 0.52mg | 5% |
| Water | |
| Water 100g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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