Caramelized Broccoli with Garlic

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Caramelized Broccoli with Garlic
20 min.
4
202kcal

Suggestions


Craving a side dish that's bursting with flavor, incredibly healthy, and ready in a flash? Look no further! This Caramelized Broccoli with Garlic recipe transforms humble broccoli into a culinary delight. Forget bland, steamed veggies – we're talking deeply browned, slightly sweet, and intensely savory florets that will have everyone asking for seconds.

What makes this recipe so special? The secret lies in the caramelization process. By searing the broccoli cut-side down in olive oil, we unlock its natural sweetness and create a beautiful, crisp texture. A touch of water helps steam the broccoli until tender, while thinly sliced garlic and a pinch of crushed red pepper add a delightful kick.

This recipe is not only delicious but also aligns with various dietary preferences. It's vegetarian, vegan, gluten-free, and dairy-free, making it a perfect option for almost anyone. Plus, clocking in at just 202 calories per serving, you can indulge guilt-free. This recipe is quick, easy and perfect side dish for dinner.

Get ready to experience broccoli like never before. The combination of textures and flavors will leave you completely satisfied!

Ingredients

  • heads broccoli peeled halved lengthwise (1-)
  • pinch pepper red crushed
  •  garlic cloves thinly sliced
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • servings salt and pepper black freshly ground
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. In a large, deep skillet, heat 2 tablespoons of the olive oil.
  2. Add the broccoli, cut side down, cover and cook over moderate heat until richly browned on the bottom, about 8 minutes.
  3. Add the water, cover and cook until the broccoli is just tender and the water has evaporated, about 7 minutes.
  4. Add the remaining 1 tablespoon of olive oil along with the garlic and the crushed red pepper and cook uncovered until the garlic is golden brown, about 3 minutes.Season the broccoli with salt and black pepper, drizzle with the lemon juice and serve.

Nutrition Facts

Calories202kcal
Protein15.49%
Fat46.42%
Carbs38.09%

Properties

Glycemic Index
23.5
Glycemic Load
4.15
Inflammation Score
-10
Nutrition Score
25.710434540458%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
2.44mg
Kaempferol
23.84mg
Myricetin
0.22mg
Quercetin
9.98mg

Nutrients percent of daily need

Calories:201.5kcal
10.08%
Fat:11.66g
17.94%
Saturated Fat:1.8g
11.27%
Carbohydrates:21.52g
7.17%
Net Carbohydrates:13.52g
4.92%
Sugar:5.38g
5.98%
Cholesterol:0mg
0%
Sodium:102.9mg
4.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.76g
17.51%
Vitamin C:274.77mg
333.06%
Vitamin K:316.63µg
301.55%
Folate:193.11µg
48.28%
Vitamin A:1902.53IU
38.05%
Manganese:0.69mg
34.5%
Fiber:8.01g
32.03%
Vitamin B6:0.56mg
28.21%
Potassium:979.31mg
27.98%
Vitamin E:3.91mg
26.05%
Vitamin B2:0.36mg
21.16%
Phosphorus:204.92mg
20.49%
Vitamin B5:1.77mg
17.67%
Magnesium:65.36mg
16.34%
Calcium:148.92mg
14.89%
Vitamin B1:0.22mg
14.82%
Iron:2.34mg
12.98%
Selenium:7.94µg
11.34%
Vitamin B3:1.97mg
9.85%
Zinc:1.28mg
8.54%
Copper:0.16mg
8.16%