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Prep Time: 10 Minutes Cook Time: 5 Minutes |
Ready In: 15 Minutes Servings: 4 |
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Ingredients:
1 large bunch broccoli, about 1 1/2 pounds |
2 tablespoons extra-virgin olive oil |
2 cloves garlic, chopped |
kosher salt |
freshly ground black pepper |
1/2 cup chicken stock |
1 teaspoon hot chili sauce, (recommended: sriracha) or to taste |
serving suggestion: grilled shrimp (see cook's note) |
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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