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Recipe: Garlic Broccoli with Jalapeño
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1 Lbs. broccoli florets\cooked
  • 2 tsp. unsalted butter
  • 2 tsp. olive oil
  • 4 clove garlic, minced
  • 1 jalapeno pepper, seeded and minced
  • 1/2 tsp. salt (optional), or to taste
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
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 jalapeno 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.
 
Per Serving: calories 82, fat 5.2g, calories from fat 57%, protein 4.0g, cholesterol 5.2mg, dietary fiber 3.7g

Nutrients Exchanges
Calories 82 Milk Exchanges 0.0
Protein 4.0g Vegetable Exchanges 1.5
Carbohydrates 8.9g Fruit Exchanges 0.0
Dietary Fiber 3.7g Bread Exchanges 0.0
Sugar 3.2g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.2g Lean Meat Exchanges 0.0
Saturated Fat 2.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.5g Fat Exchanges 0.8
Poly-unsaturated Fat 0.5g
% Calories from Fat 57%    
Cholesterol 5.2mg
Sodium 31.8mg
Vitamins Minerals
Vitamin A 402.3IU Calcium 62.8mg
Thiamin (B1) 0.8mg Copper 0.5mg
Riboflavin (B2) 0.3mg Iron 1.3mg
Niacin (B3) 0.9mg Magnesium 33.4mg
Vitamin B6 0.3mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 82.5mg
Vitamin C 136.9mg Potassium 417.3mg
Vitamin E 3.6IU Selenium 3.2mcg
Folate 61.8mcg Sodium 31.8mg
Pantothenic Acid 0.7mg Zinc 0.6mg