Broccoli with garlic and red pepper flakes

As simple as 1, 2 and 3, this dish nevertheless packs an antioxidant punch from broccoli and olive oil, along with the anti-inflammatory potential of fresh, chopped garlic.

Servings: 4 , 1 cup each

Ingredients

5 cups, broccoli florets chopped into slightly larger than bite sized pieces (  approximately 1.5 ” wide and 1.5″ long; see figure 1 for this recipe)

3 large cloves fresh garlic, peeled and finely chopped, about 1 heaping tbsp

1/2  tsp red pepper flakes ( or per taste)

1 .5 tbsp olive or peanut oil

Salt to taste

Method.

  1. Wash broccoli. Drain and steam in a vegetable steamer for about 8-10 minutes or just until crisp tender.  ( The color should turn a bright green, not a dull green, as that might indicate it is overcooked)
  2. Heat a skillet to low medium and add a tablespoon of olive oil.
  3. Add the garlic and red pepper flakes and saute until garlic turns a pale golden brown.

    Figure 1 : sautéed garlic and red pepper flakes

    Figure 1 : sautéed garlic and red pepper flakes © 2015 Sangeeta Pradhan

  4. Regulate heat to ensure that garlic does not burn.
  5. Add steamed broccoli and salt to the pan with garlic and toss gently until broccoli is well coated with garlic and red pepper flakes, about 2-3 minutes.
  6. Serve hot.

    image

    Steaming the broccoli helps conserve water-soluble B vitamins. Copyright © 2015 Sangeeta Pradhan

Easy as 1, 2, 3: Broccoli sauteed with fresh chopped garlic and red pepper flakes

Easy as 1, 2, 3: Broccoli sautéed with fresh chopped garlic and red pepper flakes. © 2015 Sangeeta Pradhan

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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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