Broccoli with garlic & chilli breadcrumbs

Vegetarian
Health score
16%
Broccoli with garlic & chilli breadcrumbs
23 min.
4
198kcal

Suggestions


Introducing a delightful side dish that's sure to impress your family and friends: Broccoli with Garlic & Chilli Breadcrumbs! This vegetarian recipe combines the earthy flavors of long-stem broccoli with a zesty and crunchy topping, making it a perfect accompaniment to any meal. In just 23 minutes, you can whip up a plate of vibrant green goodness that's not only nutritious but also bursting with flavor.

The sweetness of the steamed broccoli pairs beautifully with the aromatic essence of garlic, while a hint of red chilli adds a pleasant kick that will tantalize your taste buds. The crispy garlic and chilli breadcrumbs provide an irresistible crunch, elevating this simple vegetable to a whole new level. With only 198 calories per serving, this dish is a guilt-free indulgence that fits well into any healthy eating plan.

Whether you're preparing a family dinner, hosting a gathering, or simply looking for an exciting way to enjoy your greens, this recipe is sure to become a household favorite. So, roll up your sleeves and get ready to create a scrumptious dish that's not only visually appealing but also a feast for the senses. Let's get cooking!

Ingredients

  • 500 broccoli 
  • tbsp olive oil 
  • knob butter 
  • small garlic clove finely chopped
  • small to 5 chilies red deseeded finely chopped
  • 50 breadcrumbs white

Equipment

  • frying pan

Directions

  1. Steam the broccoli for 5 mins until tender. Meanwhile, heat the oil and butter in a pan, then fry the garlic and chilli for 1 min.
  2. Add the breadcrumbs, then fry for 5 mins until crisp. Season the broccoli, arrange in a dish, then scatter over the spicy breadcrumbs and serve immediately.

Nutrition Facts

Calories198kcal
Protein10.6%
Fat53.49%
Carbs35.91%

Properties

Glycemic Index
39.25
Glycemic Load
2.13
Inflammation Score
-8
Nutrition Score
18.594347699829%

Flavonoids

Apigenin
0.01mg
Luteolin
1.01mg
Kaempferol
9.8mg
Myricetin
0.1mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:198.13kcal
9.91%
Fat:12.44g
19.14%
Saturated Fat:3.96g
24.77%
Carbohydrates:18.79g
6.26%
Net Carbohydrates:14.78g
5.37%
Sugar:3.51g
3.9%
Cholesterol:11.29mg
3.76%
Sodium:167.91mg
7.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.54g
11.09%
Vitamin C:128.13mg
155.31%
Vitamin K:134.51µg
128.1%
Folate:94.92µg
23.73%
Manganese:0.42mg
21.17%
Vitamin A:1017.18IU
20.34%
Fiber:4.01g
16.05%
Vitamin B6:0.31mg
15.48%
Vitamin B1:0.22mg
14.73%
Vitamin E:2.19mg
14.62%
Potassium:463.07mg
13.23%
Vitamin B2:0.21mg
12.34%
Phosphorus:111.52mg
11.15%
Iron:1.7mg
9.43%
Selenium:6.6µg
9.42%
Vitamin B3:1.78mg
8.9%
Calcium:87.25mg
8.72%
Magnesium:34.69mg
8.67%
Vitamin B5:0.82mg
8.23%
Copper:0.11mg
5.61%
Zinc:0.75mg
4.97%