Estimated Nutrition (whole recipe, rough)
Counts 4 of 5 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Broccoli | 1 cup chopped (156g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- a sneaky kitchen recipe
- 1 bunch broccoli or 1 lb. frozen chopped broccoli
- 6 cloves garlic
- 1/2 tsp salt
- 2 tbsp water
- 1/4 tsp cayenne pepper (optional)
- =
Directions
Wash broccoli and cut into small florets. Cut the tender parts of the stem into smallish cubes or save for Broccoli Stem Pickled Pennies or Broccoli Slaw. Steam in a microwave steamer or over boiling water until barely tender and still bright green (about 3-1/2 to 5 minutes in a microwave, depending on the volume of broccoli and water). Don't overcook: with all cruciferae, this is a very important guideline! Place olive oil in a skillet over medium heat. Chop or mince the garlic. When the oil is hot, add the salt, then the garlic. Saute, stirring frequently, just until the garlic starts to soften. Quickly add the water, and the cayenne if desired. Turn heat low and simmer for a couple of minutes. Place the broccoli in a large glass or crockery serving bowl. Pour the garlic mixture over it, mixing gently to coat. Serve and enjoy. Leftovers are delicious cold, added to salads. Broccoli Stem Pennies at http://sneakykitchen.com/Recipes/broccoli_stems.htm Broccoli Slaw at http://sneakykitchen.com/Recipes/broccoli_slaw.htm More on cruciferae at http://sneakykitchen.com/Ideas/cruciferous.htm