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Broccoli in olive oil with garlic

Broccoli with Garlic and Olive Oil

This dish is a total featherweight! Perfect for anyone watching their waistline. Braised broccoli is my go-to whenever I'm eating light, because it's incredibly low in calories yet surprisingly filling. Broccoli usually gets folded into softer, mellow dishes, but this one has a bold, spicy kick to it. It's just as good cold as it is hot.

Magnago

Recipe author

Composition / ingredients

Servings:

Broccoli (1 head)

300

Olive oil

Garlic

Water

120

Salt

0.5

Red pepper flakes (crushed red pepper)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 25 % 3 g

Fats 42 % 5 g

Carbohydrates 33 % 4 g

60 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 10 min

Step 1:

Gather your ingredients — rinse the broccoli and peel the garlic.
Step 2:

Cut the broccoli into florets.
Step 3:

Mince the garlic into small pieces.
Step 4:

Heat the oil in a saucepan and sauté the garlic with the red pepper flakes.
Step 5:

Add the broccoli and toss it briefly in the oil, then pour in enough water to cover the florets about halfway (the exact amount depends on the shape of your pan) and simmer until it reaches the doneness you like. Serve the braised broccoli hot or cold.

Broccoli is one of the most nutritious members of the cabbage family and is easy on the digestive system. This braised version is probably the simplest way to cook it. If you're using frozen broccoli, check the package for the recommended cooking time.