Blistered Broccoli with Garlic and Chiles

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This quick-and-easy broccoli recipe goes well with any protein you're serving and is ready in just 30 minutes. It's charred quickly in a hot skillet and tossed with a lemony hot pepper-garlic mixture.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 cups broccoli florets (see Tip)
2 tablespoons olive oil
2 cloves garlic, thinly sliced
¼ teaspoon crushed red pepper
1 teaspoon finely shredded lemon peel
2 teaspoons lemon juice
⅛ teaspoon fine sea salt

Directions

Heat a griddle pan or heavy skillet over medium-high heat. Add broccoli; cook about 10 minutes or until blistered on all sides, turning occasionally. Transfer to a medium bowl.
Meanwhile, in a small skillet heat oil over medium heat. Add garlic and crushed red pepper; cook about 5 minutes or until garlic is golden, stirring frequently.
Pour oil mixture over broccoli, tossing to coat. Let stand 10 minutes. Stir in lemon peel, lemon juice and salt.

Tips

Tip: Make sure the broccoli is completely dry before cooking to prevent it from steaming in the pan.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

94	Calories
7g	Fat
7g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 94
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 3g	9%
Total Sugars 2g
Protein 3g	5%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 593IU	12%
Vitamin C 83mg	93%
Folate 58mcg	14%
Sodium 99mg	4%
Calcium 47mg	4%
Iron 1mg	4%
Magnesium 20mg	5%
Potassium 297mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Blistered Broccoli with Garlic and Chiles

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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