Recipe: Smashed Spicy Broccoli

From diabetesfoodhub.org

How to Make Smashed Spicy Broccoli

The unique smashing technique brings out broccoli’s natural textures, providing a delightful and nutrient-packed twist to this spicy side dish.

10 min prep time   15 min cook time  4 servings

Nutrition facts

4 Servings

• Serving Size
  1 cup

• Amount per servingCalories100

• % Daily value*
• Total Fat 7g9%
  • Saturated Fat 1g5%
  • Trans Fats 0g
• Cholesterol 0mg0%
• Sodium 180mg8%
• Total Carbohydrate 7g3%
  • Dietary Fiber 3g11%
  • Total Sugars 2g
  • Added Sugars 0g0%
• Protein 4g
• Potassium 402mg9%

Ingredients

broccoli (florets)

1 lbs

olive oil

2 tbsp

ground red pepper flakes

2 tsp

garlic (minced)

3 clove

lemon

1 med

salt

1/4 tsp

black pepper

1/4 tsp

Step-By-Step Instructions:

1. Steam the broccoli florets until they are just tender, about 5 minutes. Alternatively, blanch them in boiling water for 3–4 minutes. Drain and set aside.

2. Heat the olive oil in a large skillet over medium heat.

3. Add the red pepper flakes and minced garlic to the skillet. Sauté for 1–2 minutes until the garlic is fragrant.

4. Add the steamed broccoli to the skillet.

5. Using a fork or potato masher, gently smash the broccoli, allowing it to absorb the flavours of the garlic and red pepper flakes.

6. Continue cooking for an additional 5–7 minutes, stirring occasionally, until the broccoli edges are crispy and golden brown.

7. Zest the lemon over the smashed broccoli and squeeze the lemon juice on top.

8. Season with the salt and black pepper. Toss to combine.

https://diabetesfoodhub.org/recipes/smashed-spicy-broccoli