Your Recipe

Spicy Garlic Broccoli

Ingrédient Quantité Calories
Broccoli 453.59g 154kcal
Ail 9g 13kcal
Huile d'olive 28g 248kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons extra-virgin olive oil

1 pound fresh broccoli, cut into spears

3 cloves garlic, minced

1 pinch red pepper flakes

3 tablespoons water

salt and ground black pepper to taste

Directions
Heat oil in a nonstick pan. Add garlic and pepper flakes to the hot oil and cook for 2 to 3 minutes. Add broccoli and stir until well coated in oil. Add water and cover the pan. Steam until tender but not mushy, about 5 minutes. Add salt and pepper.

Cook's Note:
If you would like a little acidity you can squeeze in half a lemon.

Valeurs nutritives
Taille des portions 123 g | ml
Quantité par portion 104
434
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.4g 10%
Gras saturés 1g 5%
Sodium 38mg 2%
Total des glucides 8.3g 3%
Fibres alimentaires 3g 11%
Sucre 2g
Protéine 3.3g 7%
Vitamine D 0mcg 0%
Calcium 57mg 4%
Fer 0.9mg 5%
Potassium 367mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 35.153 mcg 4%
Thiamine [B1] 0.085 mg 7%
Riboflavine [B2] 0.135 mg 10%
Niacine [B3] 0.74 mg 5%
Acide pantothénique [B5] 0.663 mg 13%
Vitamine B6 0.226 mg 13%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 71.508 mcg 0%
Vitamine C 101.853 mg 113%
Vitamine D 0 mcg 0%
Vitamine E 1.894 mg 13%
Vitamine K 119.464 mcg 100%
Bétaïne 0.007 mg 0%
Choline 22.089 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.3 g 3%
Sugars 2 g 4%
Fibres alimentaires 3 g 11%
Carbohydrate 8.3 g 0%
Glucides nets 6.3g
acides aminés
nutriment Quantité DV
Alanine 0.121 g 0%
Arginine 0.231 g 0%
Acide aspartique 0.38 g 0%
Cystéine 0.033 g 0%
Acide glutamique 0.633 g 0%
Glycine 0.105 g 0%
Histidine 0.069 g 0%
Isoleucine 0.094 g 0%
Leucine 0.153 g 0%
Lysine 0.159 g 0%
Méthionine 0.045 g 0%
Phénylalanine 0.137 g 0%
Proline 0.127 g 0%
Sérine 0.141 g 0%
Thréonine 0.103 g 0%
Tryptophane 0.039 g 0%
Tyrosine 0.059 g 0%
Valine 0.148 g 0%
Minéraux
nutriment Quantité DV
Calcium 57.44 mg 4%
Cuivre 0.05 mg 6%
Fluorure 0 mcg 0%
Fer 0.91 mg 5%
Magnésium 24.38 mg 6%
Manganèse 0.28 mg 12%
Phosphore 78.28 mg 6%
Potassium 367.43 mg 8%
Sélénium 3.15 mcg 6%
Sodium 37.94 mg 2%
Zinc 0.49 mg 4%
autres
nutriment Quantité DV
Eau 102.582 g 0%
Cendres 0.975 g 0%