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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 90.1
  • Total Fat: 1.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 80.2 mg
  • Total Carbs: 16.3 g
  • Dietary Fiber: 7.8 g
  • Protein: 5.7 g

View full nutritional breakdown of Spicy Sauteed Broccoli with Garlic calories by ingredient
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Spicy Sauteed Broccoli with Garlic

Submitted by: RW1647
Spicy Sauteed Broccoli with Garlic

Introduction

A simple yet flavorful low fat side dish, good with lentil curries or other Indian-inspired dishes. A simple yet flavorful low fat side dish, good with lentil curries or other Indian-inspired dishes.
Number of Servings: 4

Ingredients

    4-5 cups chopped fresh broccoli or frozen broccoli florets
    2 large garlic cloves, sliced thinly
    1 tbsp black mustard seeds
    2 tsp red pepper flakes
    2-3 tsp water
    non-stick cooking spray (optional)
    fresh ground black pepper to taste

Directions

Parboil or steam the chopped broccoli until bright green and crisp-tender. Put into a bowl of ice water to stop the cooking and set aside.

In a dry or lightly oiled (as with a quick spray of non-stick spray), toast the mustard seeds over medium heat until they begin to pop and become fragrant. Add the red pepper flakes, garlic and 2-3 tbsp water. Steam-fry until the garlic becomes soft and most of the water evaporates.

Add the broccoli and black pepper. Toss the broccoli until it is heated through and the mustard seeds and red pepper flakes are evenly distributed over the florets. Serve immediatly.

Makes 4 small (1-1 1/2 c) servings or 2 generous servings.

Number of Servings: 4

Recipe submitted by SparkPeople user RW1647.






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