Blistered Broccoli with Garlic and Chiles

Blistered Broccoli with Garlic and Chiles

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From: Diabetic Living Magazine

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. Pour oil mixture over broccoli, tossing to coat. Let stand 10 minutes. Stir in lemon peel, lemon juice and salt.
  • Tip: Make sure the broccoli is completely dry before cooking to prevent it from steaming in the pan.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 94 calories; 7 g fat(1 g sat); 2 g fiber; 7 g carbohydrates; 3 g protein; 58 mcg folate; 0 mg cholesterol; 2 g sugars; 592 IU vitamin A; 83 mg vitamin C; 47 mg calcium; 1 mg iron; 99 mg sodium; 297 mg potassium
  • Nutrition Bonus: Vitamin C (138% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ fat, 1½ vegetable

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