Broccoli with chilli & crispy garlic

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Broccoli with chilli & crispy garlic
10 min.
6
110kcal

Suggestions


If you're looking for a vibrant and flavorful side dish that ticks all the boxes for health-conscious eating, look no further than this delightful Broccoli with Chilli & Crispy Garlic. Ready in just 10 minutes, this dish is not only quick to prepare but also bursting with nutrients, making it perfect for busy weeknights or as a standout accompaniment to any meal.

The star of the show, long-stem broccoli, is not only visually stunning but also packed with vitamins and minerals. When paired with the warmth of red chilli and the aromatic crunch of crispy garlic, every bite becomes a delicious adventure for your taste buds. Plus, this recipe is entirely vegetarian, vegan, gluten-free, and dairy-free, so everyone at the table can enjoy it without worry.

Imagine the vibrant green of the broccoli contrasting with the fiery red of the chilli, and the heavenly aroma of sizzling garlic wafting through your kitchen. This recipe not only elevates your meal but also provides a medley of flavors that will impress your family and friends. With just a handful of simple ingredients and minimal prep time, you can create a gourmet-quality side dish that celebrates the natural goodness of vegetables. So why wait? Let’s dive into this easy, healthy, and utterly delicious recipe!

Ingredients

  • 400 broccoli separated
  •  garlic clove thinly sliced
  • tbsp olive oil 
  •  to 5 chilies red deseeded sliced

Equipment

  • frying pan

Directions

  1. Bring a large pan of salted water to the boil.
  2. Add the stalks and cook for 2 mins, then add the florets and cook for 2 mins more.
  3. Gently heat the garlic and oil together until the garlic just starts to sizzle and brown, then remove from the heat and add the chilli.
  4. Drain the broccoli really well and toss in the garlic oil to serve.

Nutrition Facts

Calories110kcal
Protein7.21%
Fat73.76%
Carbs19.03%

Properties

Glycemic Index
17.83
Glycemic Load
1.25
Inflammation Score
-6
Nutrition Score
11.348695547684%

Flavonoids

Apigenin
0.01mg
Luteolin
0.54mg
Kaempferol
5.23mg
Myricetin
0.06mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:110.41kcal
5.52%
Fat:9.62g
14.8%
Saturated Fat:1.37g
8.55%
Carbohydrates:5.58g
1.86%
Net Carbohydrates:3.71g
1.35%
Sugar:1.55g
1.72%
Cholesterol:0mg
0%
Sodium:23.12mg
1.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.12g
4.23%
Vitamin C:70.71mg
85.71%
Vitamin K:74.69µg
71.14%
Vitamin E:1.92mg
12.78%
Folate:43.77µg
10.94%
Vitamin A:486.87IU
9.74%
Manganese:0.18mg
8.96%
Vitamin B6:0.17mg
8.66%
Fiber:1.88g
7.51%
Potassium:240.93mg
6.88%
Vitamin B2:0.09mg
5.06%
Phosphorus:49.52mg
4.95%
Vitamin B5:0.41mg
4.06%
Magnesium:16.1mg
4.03%
Vitamin B1:0.06mg
3.72%
Iron:0.64mg
3.56%
Calcium:35.19mg
3.52%
Selenium:1.92µg
2.74%
Vitamin B3:0.53mg
2.65%
Copper:0.05mg
2.34%
Zinc:0.31mg
2.07%