Spicy Garlic Broccoli
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
Crushed red pepper flakes 1 tsp or 0.3g
Directions
- Cut broccoli into bite sized pieces.
- Boil in salted water for about 5 to 7 minutes (broccoli should just start to soften).
- Rinse under COLD water (to stop the cooking).
- Dry to remove any excess water.
- In a large skillet, heat the oil until hot.
- Add the garlic and pepper flakes.
- Sauté for 1 minute.
- 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)
- 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 | |
