Spicy Sauteed Broccoli with Garlic
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4-5 cups chopped fresh broccoli or frozen broccoli florets2 large garlic cloves, sliced thinly1 tbsp black mustard seeds2 tsp red pepper flakes2-3 tsp waternon-stick cooking spray (optional)fresh ground black pepper to taste
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.
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.
Nutritional Info 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
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