Spicy Garlic Broccoli

Spicy Garlic Broccoli
Fat 43% Carbs 40% Protein 17%
Percent Calories

1 serving of spicy garlic broccoli contains 96 Calories. The macronutrient breakdown is 40% carbs, 43% fat, and 17% protein. This is a good source of potassium (10% of your Daily Value), vitamin c (151% of your Daily Value), and vitamin k (130% of your Daily Value).

Makes
6 servings
Prep Time
10 minutes
Cook Time
10 minutes

Ingredients

Directions

  1. Cut broccoli into bite sized pieces.
  2. Boil in salted water for about 5 to 7 minutes (broccoli should just start to soften).
  3. Rinse under COLD water (to stop the cooking).
  4. Dry to remove any excess water.
  5. In a large skillet, heat the oil until hot.
  6. Add the garlic and pepper flakes.
  7. Sauté for 1 minute.
  8. Add the broccoli and "some" of the broth. (I say "some" as you don't want it soaking in it, you just want it to help steam and add flavor)
  9. Cook for 2 to 4 minutes (depending on the way you like your broccoli, tender or crisp) stirring the entire time. Season lightly with table salt.

Nutrition Facts

For 1 serving of spicy garlic broccoli (178g)

Nutrient Value %DV
Calories 96
Fats 5g 7%
Saturated fats 1g 3%
Trans fats 0g
Cholesterol 0.4mg 0.1%
Sodium 150mg 7%
Carbs 11g 4%
Net carbs 7g
Fiber 4g 14%
Sugar 3g
Protein 5g
Calcium 76mg 8%
Iron 1mg 15%
Potassium 489mg 10%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 38μg
Beta carotene 546μg
Caffeine 0mg
Choline 29mg 5%
Copper 0.1mg 8%
Fluoride 0μg
Folate (B9) 95μg 24%
Lycopene 0μg
Magnesium 32mg 8%
Manganese 0.4mg 15%
Niacin 1mg 6%
Pantothenic acid 1mg 18%
Phosphorus 104mg 15%
Retinol 0μg
Riboflavin (B2) 0.2mg 15%
Selenium 4μg 8%
Theobromine 0mg
Thiamine 0.1mg 9%
Vitamin A IU 943IU
Vitamin A 47μg 5%
Vitamin B12 0μg 0%
Vitamin B6 0.3mg 22%
Vitamin C 135mg 151%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 12%
Vitamin K 156μg 130%
Zinc 1mg 6%
Sugars
Sugar 3g
Sucrose 0.2g
Glucose 1g
Fructose 1g
Lactose 0.3g
Maltose 0.3g
Galactose 0g
Starch 0g
Fats
Saturated fats 1g 3%
Monounsaturated fats 3g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.2g
Arginine 0.3g
Aspartic acid 1g
Cystine 0g
Glutamic acid 1g
Glycine 0.1g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.2g
Methionine 0.1g
Phenylalanine 0.2g
Proline 0.2g
Serine 0.2g
Threonine 0.1g
Tryptophan 0.1g
Tyrosine 0.1g
Valine 0.2g

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