Allison’s kitchen
Broccoli with Garlic & Parmesan:
prep time 8 min > bake time 10 min
Broccoli is one of the most nutritional vegetables available. It is also a very versatile ingredient used in many dishes. This recipe adds the flavor of garlic and a bit of heat from Crushed Red Pepper.
INGREDIENTS:
4 tablespoons extra virgin olive oil
6 cups broccoli florets and tender stems
1/2 teaspoon kosher salt
1 teaspoon grated or minced garlic
1/4 cup water
1/2 teaspoon crushed red pepper
sprinkle of parmesan at serving
add lemon wedge
HEALTHY BENEFITS
Broccoli can range in color from dark green to purplish green. Like other members of its Brassica oleracea family (cabbage) broccoli is packed with vitamin C and K, which helps our body in fighting disease. It’s also high in fiber promoting healthy digestion.
Low in fat and calories it can be enjoyed steamed, roasted, sauteed, or just eaten raw with your favorite dips.
Garlic is cultivated and used around the world. Consumption of garlic reduces the risk of diabetes, cardiovascular disease, and famously boosts the immune system
This powerhouse contains approximately 200 chemical compounds, including Allicin, which is known for its antimicrobial, anti-inflammatory, and antioxidant properties.
DIRECTIONS:
• Place a large 12 inch nonstick skillet over medium-high heat until pan is hot
• Add the olive oil, broccoli and salt to the pan
• Cook the broccoli without stirring for 5-8 minutes until browned on one side
• Shake or stir the broccoli around and lower the heat to medium
• Add the water, garlic and chili flakes. Cover pan and cook 5 minutes
• Transfer the broccoli to a serving dish
• Squeeze the lemon wedges over the broccoli and sprinkle the parmesan