Broccoli with Orange-Chile Oil

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Broccoli with Orange-Chile Oil
45 min.
6
204kcal

Suggestions

Ingredients

  • pound broccoli--stalks peeled cut lengthwise into large pieces
  • 0.8 teaspoon pepper red crushed
  • teaspoon ginger fresh minced
  •  garlic cloves thinly sliced
  • 0.5 cup orange juice fresh
  • teaspoons orange zest finely grated
  • servings salt and pepper freshly ground
  • teaspoon asian sesame oil 
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • sauce pan

Directions

  1. In a heatproof bowl, combine the orange zest and sesame oil. In a saucepan, heat the vegetable oil over moderate heat.
  2. Add the garlic and cook, stirring, until golden, about 3 minutes.
  3. Add the ginger, crushed red pepper and five-spice powder and cook until fragrant, about 1 minute. Stir in the orange juice and boil over moderately high heat until reduced by half, about 4 minutes. Stir the orange juice mixture into the zest and season with salt and pepper.
  4. In a saucepan, steam the broccoli until just tender, about 8 minutes.
  5. Transfer the steamed broccoli to a warmed platter, spoon the orange-chile oil on top and serve.
  6. Make Ahead: The orange-chile oil can be refrigerated for 3 days.

Nutrition Facts

Calories204kcal
Protein12.04%
Fat55.29%
Carbs32.67%

Properties

Glycemic Index
21.5
Glycemic Load
4.22
Inflammation Score
-9
Nutrition Score
21.880869637365%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
2.47mg
Naringenin
0.44mg
Luteolin
1.81mg
Kaempferol
17.79mg
Myricetin
0.18mg
Quercetin
7.48mg

Nutrients percent of daily need

Calories:203.96kcal
10.2%
Fat:13.71g
21.09%
Saturated Fat:2.21g
13.84%
Carbohydrates:18.22g
6.07%
Net Carbohydrates:12.08g
4.39%
Sugar:5.64g
6.26%
Cholesterol:0mg
0%
Sodium:273.34mg
11.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.72g
13.43%
Vitamin C:214.18mg
259.62%
Vitamin K:254.01µg
241.92%
Folate:149.45µg
37.36%
Vitamin A:1531.38IU
30.63%
Manganese:0.52mg
25.91%
Fiber:6.14g
24.58%
Potassium:773.74mg
22.11%
Vitamin B6:0.44mg
21.85%
Vitamin E:2.88mg
19.18%
Vitamin B2:0.28mg
16.28%
Phosphorus:157.26mg
15.73%
Vitamin B5:1.36mg
13.57%
Magnesium:51.07mg
12.77%
Vitamin B1:0.19mg
12.34%
Calcium:114.56mg
11.46%
Iron:1.79mg
9.92%
Selenium:6.04µg
8.62%
Vitamin B3:1.58mg
7.92%
Zinc:0.98mg
6.52%
Copper:0.13mg
6.51%
Source:My Recipes