Spicy Garlic Broccoli

Author: Recipes_kw
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Prep Time 20 mins
Total Time 20 mins
Course Main Course, Side Dishes
Cuisine Asian
Servings 4 Servings
Calories 312.05 kcal

Equipment

  • Stove

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • 6 cups broccoli florets fresh or frozen

Sauce

  • 2 tsp cornstarch
  • 1/2 cup vegetable broth ***Click on our Homemade Vegetable Broth link
  • 2 tbsp soy sauce low sodium, NO SODIUM BENZOATE
  • 3 cloves garlic minced
  • 1 tsp red pepper flakes

Served over:

  • 4 servings brown rice long-grained *see notes below
  • 2 tbsp scallions diced

Instructions
 

  • Mix the sauce ingredients in a small bowl except the cornstarch and set aside.
  • Heat the oil in a large saucepan over medium-high heat then saute the florets until they start to soften; about 4 to 5 minutes.
  • In a separate small pan heated to medium low; heat the sauce while you whisk in the cornstarch to help thicken it. Make sure the sauce is lump-free.
  • Add sauce to the broccoli pan and continue to cook another 5 minutes or until broccoli is tender but firm. Serve over brown rice with scallions sprinkled across the top.

Notes

Tip: Use one of our Homemade Bouillon cubes in the water for the brown rice when cooking for added flavor.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Spicy Garlic Broccoli
Amount Per Serving (1 Serving)
Calories 312.05 Calories from Fat 50
% Daily Value*
Fat 5.61g9%
Saturated Fat 0.92g6%
Sodium 307.19mg13%
Potassium 644.82mg18%
Carbohydrates 58.17g19%
Fiber 7.71g32%
Sugar 2.82g3%
Protein 9.28g19%
Vitamin A 74.19IU1%
Vitamin B1 0.35mg23%
Vitamin B2 0.16mg9%
Vitamin B3 3.6mg18%
Vitamin B5 1.56mg16%
Vitamin B6 0.85mg43%
Vitamin C 123.51mg150%
Vitamin E 0.53mg4%
Vitamin K 9.9µg9%
Calcium 96.19mg10%
Copper 0.2mg10%
Folate 15.49µg4%
Iron 2.69mg15%
Manganese 2.45mg123%
Magnesium 121.9mg30%
Phosphorus 257.84mg26%
Selenium 3.87µg6%
Zinc 1.89mg13%
Ess-Methionine 153.79mg
Ess-Tryptophan 104.45mg
Ess-Threonine 290.57mg
Ess-Phenylalanine 392.08mg
Ess-Arginine 603.07mg
Ess-Lysine 357.79mg
Ess-Leucine 549.49mg
Ess-Isoleucine 300.16mg
Ess-Histidine 196.63mg
Ess-Valine 437.5mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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