Your Recipe

Spicy Garlic Broccoli

Ingredient Amount Calories
Broccoli, raw 453.59g 154kcal
Garlic 9g 13kcal
Olive oil 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.

Nutrition Facts
Portion Size 123 g | ml
Amount Per Portion 104
434
kcal
kilojoules
% Daily Value *
Total Fat 7.4g 10%
Saturated Fat 1g 5%
Sodium 38mg 2%
Total Carbohydrate 8.3g 3%
Dietary Fiber 3g 11%
Sugar 2g
Protein 3.3g 7%
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 0.9mg 5%
Potassium 367mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 35.153 mcg 4%
Thiamin [B1] 0.085 mg 7%
Riboflavin [B2] 0.135 mg 10%
Niacin [B3] 0.74 mg 5%
Pantothenic acid [B5] 0.663 mg 13%
Vitamin B6 0.226 mg 13%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 71.508 mcg 0%
Vitamin C 101.853 mg 113%
Vitamin D 0 mcg 0%
Vitamin E 1.894 mg 13%
Vitamin K 119.464 mcg 100%
Betaine 0.007 mg 0%
Choline 22.089 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.3 g 3%
Sugars 2 g 4%
Dietary fiber 3 g 11%
Carbohydrate 8.3 g 0%
Net carbs 6.3g
Aminoacids
Nutrient Amount DV
Alanine 0.121 g 0%
Arginine 0.231 g 0%
Aspartic acid 0.38 g 0%
Cysteine 0.033 g 0%
Glutamic acid 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%
Methionine 0.045 g 0%
Phenylalanine 0.137 g 0%
Proline 0.127 g 0%
Serine 0.141 g 0%
Threonine 0.103 g 0%
Tryptophan 0.039 g 0%
Tyrosine 0.059 g 0%
Valine 0.148 g 0%
Minerals
Nutrient Amount DV
Calcium 57.44 mg 4%
Copper 0.05 mg 6%
Fluoride 0 mcg 0%
Iron 0.91 mg 5%
Magnesium 24.38 mg 6%
Manganese 0.28 mg 12%
Phosphorus 78.28 mg 6%
Potassium 367.43 mg 8%
Selenium 3.15 mcg 6%
Sodium 37.94 mg 2%
Zinc 0.49 mg 4%
Other
Nutrient Amount DV
Water 102.582 g 0%
Ash 0.975 g 0%