15-Minute Sauteed Broccoli with Garlic and Parmesan

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 15 minutes

材料

4 tablespoons extra virgin olive oil

6 cups broccoli florets and tender stems (from about 1, 1.5 pound bunch)

½ teaspoons kosher salt

1 teaspoon grated fresh garlic or minced garlic

½ teaspoon crushed red chili pepper (or to taste)

¼ cup water

1-2 fresh lemon wedges

Freshly grated Parmesan cheese

手順

Place a large (12-inch) nonstick skillet over medium-high heat until the pan is hot. Heat the pan over medium-high heat for a few minutes, just until a drop of water sizzles on contact.

Add the olive oil, broccoli and salt to the pan. Arrange the pieces in one layer on the bottom of the pan as much as possible — this will help them sear better. You don't want to add the garlic at this point or it will burn.

Cook the broccoli without stirring 5-8 minutes, until the broccoli is nicely browned on one side. Shake or stir the broccoli around and lower the heat to medium.

Add the water, garlic and chili flakes. Cover the pan and cook 5 minutes, or just until the broccoli is bright green and the stalks can be pierced with the tip of a sharp knife.

Transfer the broccoli to a serving dish. Squeeze the lemon wedges over the broccoli and sprinkle with the grated cheese.

栄養

• カロリー: 45 kcal
• 脂肪総量: 1 g
• 飽和脂肪: 1 g
• ナトリウム: 296 mg
• 炭水化物総量: 1 g
• 食物繊維: 1 g
• 糖質総量: 1 g
• タンパク質: 1 g