Spicy Sauteed Broccoli

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
78%
Spicy Sauteed Broccoli
20 min.
4
128kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • large bunch broccoli 
  • 0.5 cup chicken stock see 
  • teaspoon chili sauce hot to taste (recommended: sriracha)
  • cloves garlic chopped
  • servings kosher salt 
  • tablespoons olive oil extra-virgin

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. Put a pot of water on to boil. Prepare a large bowl of ice water.
  3. Cut the broccoli into florets. When the water is boiling, add the broccoli. Cook for 30 seconds. Immediately drain and add them to the bowl of ice water. When cool, drain well.
  4. In a large skillet over medium heat, add the olive oil. When it is warm, add the garlic and cook for 1 minute until toasted, do not let it burn.
  5. Add the broccoli, toss to coat with the oil and garlic, and season with salt and pepper, to taste.
  6. Add the chicken stock and hot chili sauce, raise the heat to high, and cook until the broccoli is just tender, about 2 minutes.
  7. Serve immediately with grilled shrimp, if using.

Nutrition Facts

Calories128kcal
Protein14.8%
Fat51.03%
Carbs34.17%

Properties

Glycemic Index
23.5
Glycemic Load
2.12
Inflammation Score
-8
Nutrition Score
17.804347784623%

Flavonoids

Apigenin
0.01mg
Luteolin
1.22mg
Kaempferol
11.92mg
Myricetin
0.12mg
Quercetin
4.98mg

Nutrients percent of daily need

Calories:128kcal
6.4%
Fat:7.94g
12.21%
Saturated Fat:1.24g
7.74%
Carbohydrates:11.96g
3.99%
Net Carbohydrates:7.92g
2.88%
Sugar:3.24g
3.6%
Cholesterol:0.9mg
0.3%
Sodium:304.02mg
13.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.18g
10.36%
Vitamin C:136.31mg
165.23%
Vitamin K:159.57µg
151.97%
Folate:97.43µg
24.36%
Vitamin A:957.04IU
19.14%
Manganese:0.36mg
17.88%
Fiber:4.04g
16.16%
Vitamin B6:0.31mg
15.26%
Potassium:523.9mg
14.97%
Vitamin E:2.23mg
14.86%
Vitamin B2:0.21mg
12.12%
Phosphorus:111.52mg
11.15%
Vitamin B5:0.88mg
8.81%
Magnesium:33.82mg
8.46%
Vitamin B1:0.12mg
8.18%
Calcium:75.94mg
7.59%
Vitamin B3:1.48mg
7.38%
Iron:1.26mg
6.99%
Selenium:4.69µg
6.7%
Copper:0.1mg
4.91%
Zinc:0.69mg
4.58%