Blistered Broccoli with Garlic and Chiles

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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.
Diabetic Living Magazine
active:
30 mins
total:
30 mins
Servings:
4
Blistered Broccoli with Garlic and Chiles

Ingredients

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.

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  • 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

Serving Size: 1/2 cup
Per Serving:
94 calories; protein 2.7g; carbohydrates 6.8g; dietary fiber 2.5g; sugars 1.6g; fat 7.1g; saturated fat 1g; vitamin a iu 592.5IU; vitamin c 83.3mg; folate 57.9mcg; calcium 46.5mg; iron 0.7mg; magnesium 19.7mg; potassium 297.1mg; sodium 99.3mg.
Exchanges:

1 1/2 fat, 1 1/2 vegetable

© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 10/16/2021
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