⏱ 20 min totalSpicy Garlic Broccoli
Per 1 serving · 178 g · 6 ingredients
of a 2,000 cal day
- Protein4.6g17% of calories
- Carbs11g40% of calories
- Fat5.2g43% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Spicy Garlic Broccoli (178 g) has 96 calories, with 4.6 g of protein, 11 g of carbohydrates and 5.2 g of fat. Most of its energy comes from fat (43% of calories). It is high in Vitamin C (151% DV), Vitamin K (130% DV) and Vitamin B6 (22% DV).
High in
20%+ of the daily value
- Vitamin C151%
- Vitamin K130%
- Vitamin B622%
- Folate (B9)24%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E12%
- Riboflavin (B2)15%
- Pantothenic acid18%
- Iron15%
- Potassium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ lb Broccoli
⅓ tbsp Olive oil
⅔ cloves, minced Garlic- 🥄³⁄₁₆ tsp Crushed red pepper flakes
¹⁄₁₆ cup Chicken broth- 🥄³⁄₁₆ dash Salt
Directions
- 1
Cut broccoli into bite sized pieces.
- 2
Boil in salted water for about 5 to 7 minutes (broccoli should just start to soften).
- 3
Rinse under COLD water (to stop the cooking).
- 4
Dry to remove any excess water.
- 5
In a large skillet, heat the oil until hot.
- 6
Add the garlic and pepper flakes.
- 7
Sauté for 1 minute.
- 8
Add the broccoli and "some" of the broth. (I say "some" as you don't want it soaking in it, you just want it to help steam and add flavor)
- 9
Cook for 2 to 4 minutes (depending on the way you like your broccoli, tender or crisp) stirring the entire time. Season lightly with table salt.
Vitamins & minerals
Amounts for 1 serving (178 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 47 μg | 5% |
| Vitamin C | 135 mg | 151% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 156 μg | 130% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 95 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 1 mg | 15% |
| Potassium | 489 mg | 10% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 104 mg | 15% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.4 mg | 15% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 546 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 96 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Spicy Garlic Broccoli?
One serving of Spicy Garlic Broccoli (1 serving) has 96 calories, which works out to 54 calories per 100 g. That is about 4.8% of a 2,000-calorie day.
Is Spicy Garlic Broccoli high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spicy Garlic Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Garlic Broccoli?
150 mg per serving.
How much sugar is in Spicy Garlic Broccoli?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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