Name: Blistered Broccoli with Garlic and Chiles
Prep time: 30 min
Total time: 30 min
Ingredients: 4 cups broccoli florets (see Tip); 2 tablespoons olive oil; 2 cloves garlic, thinly sliced; 0.25 teaspoon crushed red pepper; 1 teaspoon finely shredded lemon peel; 2 teaspoons lemon juice; 0.125 teaspoon fine sea salt

Blistered Broccoli with Garlic and Chiles

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 July 10, 2019

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

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

Jump to Nutrition Facts

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.

Nutrition Facts (per serving)

94	Calories
7g	Fat
7g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
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.