Garlic Broccoli

• 份量: 3 servings
• 活動時間: 10 minutes
• 總時間: 20 minutes

食材

1 large head broccoli (550 grams head – 350 grams florets)

1½ tablespoon extra virgin olive oil (or avocado/coconut oil)

1 tablespoon (3 large) garlic (cloves sliced)

1 teaspoon garlic (minced or pressed)

⅓ teaspoon sea salt ( (adjust to taste)

¼ cup liquid (water, broth or stock)

1 tablespoon unsalted butter (or use extra virgin olive oil/ any other)

¼ to ⅓ teaspoon black pepper (adjust to preference, I use ½ tsp)

1 tablespoon lemon juice (more to adjust)

½ teaspoon red chili flakes (to garnish - optional)

步驟

Rinse the broccoli head under running water and shake off to get rid of the water. Cut to florets.

Heat oil in a wok and add sliced garlic. Saute for 30 seconds and add the broccoli. Sprinkle salt and saute on a medium high heat for 2 to 3 mins.

Add the liquid in batches and stir fry until the broccoli is tender, yet crunchy (or to your liking). It takes about 6 to 8 mins.

Move the broccoli to the sides and add black pepper, garlic and butter to the center of the pan. Let the garlic sizzle for about 30 to 40 seconds, until aromatic. Taste test and adjust salt.

Coat the broccoli with the melted garlic butter and turn off. Avoid overcooking. Squeeze lemon juice and serve hot.

營養

• 卡路里: 157 kcal
• 總脂肪: 13 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 8 g
• 膽固醇: 13 mg
• 鈉: 308 mg
• 總碳水化合物: 10 g
• 膳食纖維: 3 g
• 總糖: 2 g
• 蛋白質: 4 g