Spicy Sauteed Broccoli Recipe

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Spicy Sauteed Broccoli
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Ingredients
8
Count
Nutrition
138
Calories
Total time
15
Minutes
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Ingredients:

Directions:

  1. Put a pot of water on to boil. Prepare a large bowl of ice water.
  2. Cut the broccoli into florets. When the water is boiling, add the broccoli. Cook for 30 seconds. Immediately drain and add them to the bowl of ice water. When cool, drain well.
  3. In a large skillet over medium heat, add the olive oil. When it is warm, add the garlic and cook for 1 minute until toasted, do not let it burn. Add the broccoli, toss to coat with the oil and garlic, and season with salt and pepper, to taste. Add the chicken stock and hot chili sauce, raise the heat to high, and cook until the broccoli is just tender, about 2 minutes. Serve immediately with grilled shrimp, if using.
  4. Cook's Note: Marinate 1 pound of large peeled shrimp in lemon zest, garlic, olive oil, and some chopped basil, parsley, or cilantro for about 1 hour. Grill until cooked through.
  5. Nutritional analysis per serving:
  6. Calories 120; Total Fat 7.5 g; (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 0.8 g) ; Protein 5g; Carb 12 g; Fiber 4.5 g; Cholesterol 0 mg; Sodium 105 mg
  7. Food Exchanges per serving:
  8. Vegetables: 2 1/2; Fat: 1 1/2
  9. Recipe Analysis Note:
  10. Ingredients without discrete measurements such as Salt, to taste or Ice cream, optional are omitted from analysis. This is because amounts can be highly variable and difficult to determine.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 137.56 Kcal (576 kJ)
Calories from fat 70.33 Kcal
% Daily Value*
Total Fat 7.81g 12%
Cholesterol 0.9mg 0%
Sodium 101.41mg 4%
Potassium 582.03mg 12%
Total Carbs 13.66g 5%
Sugars 4.07g 16%
Dietary Fiber 5.16g 21%
Protein 6.17g 12%
Vitamin C 152.2mg 254%
Iron 1.7mg 10%
Calcium 83.7mg 8%
Amount Per 100 g
Calories 65.36 Kcal (274 kJ)
Calories from fat 33.42 Kcal
% Daily Value*
Total Fat 3.71g 12%
Cholesterol 0.43mg 0%
Sodium 48.18mg 4%
Potassium 276.55mg 12%
Total Carbs 6.49g 5%
Sugars 1.93g 16%
Dietary Fiber 2.45g 21%
Protein 2.93g 12%
Vitamin C 72.3mg 254%
Iron 0.8mg 10%
Calcium 39.7mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.6
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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