Garlic and Chilli Broccoli

Nutritional Information

Calories: 172
Protein: 4g
Carbohydrates: 3g
Fat: 16g

Broccoli is an amazing veg, but unfortunately some people don’t find them too exciting. So here’s a simple recipe to make those god-like vegetables enjoyable to eat!

The nutritional information below is based on 100g of broccoli using 1 tablespoon of olive oil.


Ingredients
  • Broccoli
  • Extra Virgin Olive-oil
  • Salt
  • Pepper
  • Garlic
  • Chilli flakes (or freshly cut chillies)
Method
  1. First things first, you’ll want to steam the broccoli. Fill up a big pan with water, stick it on the hob and bring to the boil. While this is boiling, cut the broccoli into florets. Once the water is boiled, place a colander on top of the pan and place the florets in the colander. Cover the florets with a lid and steam like this for about 5 minutes (depending on the amount of broccoli being steamed).
  2. Whilst the broccoli is busy steaming, cut the garlic into small chunks. The amount used will depend entirely on personal preference, but I like to use one clove per bunch of broccoli. Cutting the garlic up now is not only useful for preparation, but also to allow time for theĀ Allicin to be released, a compound which has been linked to numerous health benefits.
  3. Once the broccoli has steamed, rinse the broccoli in cold water in order to stop it from cooking and turning brown.
  4. Put the broccoli into a bowl and drizzle with the extra virgin olive-oil. Pour in the garlic and add salt, pepper and chilli flakes to taste.
  5. Either eat straight away, or put in the fridge to allow the garlic and oil to marinate into the broccoli.