Garlic Broccoli with Jalapeno - 4 servings
Preparation: 10 min. Cooking: 10 min. Total: 20 min.
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1 lb broccoli florets
-
2 tsp unsalted butter
-
2 tsp olive oil
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4 cloves garlic, crushed
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1 jalapeno pepper, seeded and minced
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1/2 tsp salt to taste (optional)
Place broccoli in a steamer basket over boiling water. Cover saucepan and steam about 5 minutes, or until bright green and almost tender. While broccoli is steaming, melt butter in oil in a heavy skillet over medium low heat. Cook garlic 2 minutes, stirring frequently until golden. Do not brown. Stir in jalapeño pepper. Remove from heat. Transfer broccoli to skillet with garlic butter. Heat over medium low heat. Season with salt and pepper to taste. Toss until broccoli is coated with butter.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 82 Cal |
4.7 g |
9.3 g |
3 g |
3.9 g |
1.7 g |
5.1 mg |
340 mg |
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Nutrients
| Calories |
82 Cal |
|
| Fat |
4.7 g |
|
| Carbs |
9.3 g |
|
| Protein |
3 g |
|
| Fiber |
3.9 g |
|
| Sugar |
1.7 g |
|
|
Fats
| Fat |
4.7 g |
|
| Fat, Sat. |
1.6 g |
|
| Fat, Mono. |
2.2 g |
|
| Fat, Poly. |
0.52 g |
|
| Cholesterol |
5.1 mg |
|
|
Vitamins
| Choline |
47 mg |
8.5% |
| Niacin |
0.69 mg |
4.3% |
| Panto. Acid |
0.73 mg |
15% |
| Riboflavin |
0.15 mg |
11% |
| Thiamin |
0.083 mg |
6.9% |
| Vitamin A |
1800 IU |
61% |
| Vitamin B6 |
0.28 mg |
18% |
| Vitamin B12 |
0.004 mcg |
0.17% |
| Vitamin C |
76 mg |
85% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
2 mg |
14% |
| Vitamin K |
160 mcg |
130% |
|
Minerals
| Calcium |
52 mg |
5.2% |
| Copper |
0.083 mg |
9.3% |
| Fluoride |
4.6 mcg |
120% |
| Iron |
0.85 mg |
11% |
| Magnesium |
25 mg |
6% |
| Manganese |
0.28 mg |
3.9% |
| Phosphorus |
82 mg |
12% |
| Potassium |
350 mg |
7.5% |
| Selenium |
2.3 mcg |
4.1% |
| Sodium |
340 mg |
23% |
| Zinc |
0.56 mg |
5.1% |
|
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