Spicy Sauteed Broccolini with Garlic

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Spicy Sauteed Broccolini with Garlic
30 min.
8
42kcal

Suggestions


If you're looking for a vibrant and healthy side dish that adds a burst of flavor to any meal, look no further than this Spicy Sautéed Broccolini with Garlic. This delightful recipe highlights the unique taste of broccolini, a vegetable that's not only visually appealing but also packed with nutrients. Brimming with vitamins and minerals, broccolini is a fantastic choice for a wholesome diet, making this dish ideal for anyone seeking to enhance their vegetable intake.

In just 30 minutes, you can prepare a dish that serves up to eight people, making it perfect for gatherings or family dinners. With a mere 42 calories per serving, it allows you to indulge guilt-free while enjoying the kick of red pepper flakes that elevate its flavor profile. The subtle heat paired with the fragrant aroma of garlic will leave your taste buds dancing, making it a savory sensation on your dining table.

Plus, this recipe is incredibly versatile, fitting perfectly into various dietary preferences as it is vegetarian, gluten-free, and dairy-free. You won’t just satisfy your cravings; you’ll also nourish your body with every bite. Whether you serve it alongside grilled meats, fish, or as a standalone dish with grains, Spicy Sautéed Broccolini with Garlic is sure to impress and become a staple in your kitchen. Don't miss the chance to delight in this quick yet gourmet addition to your meals!

Ingredients

  • lb broccoli rabe ends trimmed (sometimes called baby broccoli)
  • 0.3 cup fat-skimmed beef broth fat-free low-fat low-sodium
  •  garlic clove minced
  • tablespoon olive oil 
  • 0.5 teaspoon pepper dried red hot

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot
  • colander

Directions

  1. Cook Broccolini in a 6- to 8-quart pot of boiling salted water until stems are crisp-tender, about 5 minutes.
  2. Drain in a colander, then plunge into a large bowl of ice and cold water to stop cooking.
  3. Drain again and pat dry with paper towels.
  4. Heat 1 1/2 teaspoons oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking.
  5. Add half of garlic and 1/4 teaspoon red pepper flakes and sauté, stirring, until garlic is golden, about 1 minute.
  6. Add half of Broccolini and 2 tablespoons stock and cook, stirring, 2 minutes.
  7. Transfer to a serving dish, then repeat with remaining oil, garlic, red pepper flakes, Broccolini, and stock. Season with salt.
  8. Each serving contains about 32 calories and 1 gram fat.
  9. Gourmet

Nutrition Facts

Calories42kcal
Protein29.55%
Fat42.06%
Carbs28.39%

Properties

Glycemic Index
7.75
Glycemic Load
0.12
Inflammation Score
-9
Nutrition Score
15.771304233567%

Flavonoids

Myricetin
0.01mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:42.17kcal
2.11%
Fat:2.34g
3.6%
Saturated Fat:0.34g
2.12%
Carbohydrates:3.55g
1.18%
Net Carbohydrates:0.43g
0.16%
Sugar:0.46g
0.51%
Cholesterol:0mg
0%
Sodium:68.65mg
2.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.7g
7.4%
Vitamin K:255.21µg
243.06%
Vitamin A:3010.43IU
60.21%
Vitamin C:23.14mg
28.05%
Folate:94.25µg
23.56%
Manganese:0.46mg
23.17%
Vitamin E:2.14mg
14.25%
Iron:2.48mg
13.78%
Fiber:3.12g
12.48%
Calcium:124.54mg
12.45%
Vitamin B1:0.19mg
12.4%
Vitamin B6:0.21mg
10.34%
Vitamin B2:0.15mg
8.81%
Phosphorus:85.08mg
8.51%
Vitamin B3:1.44mg
7.21%
Potassium:229.85mg
6.57%
Magnesium:25.39mg
6.35%
Zinc:0.89mg
5.92%
Vitamin B5:0.38mg
3.79%
Copper:0.05mg
2.62%
Selenium:1.42µg
2.03%
Source:Epicurious