afoona
Garlic Olive Oil Broccoli
vegetables

Garlic Olive Oil Broccoli

Broccoli stir-fried in olive oil with garlic and chili pepper — a quick, healthy, flavorful vegetable side

⏱ 20 min🍽 4 servings 🌍 Israeli👩‍🍳 Afoona
⚖ Pareve🥬 Vegetarian🌱 Vegan🌾 Gluten-free

👨‍🍳 Method

  1. 1
    Blanch the broccoli in boiling water 3 minutes, until it is tender but still crisp.
    StovePot
  2. 2
    Drain and immediately transfer to ice water to stop the cooking. Drain again.
    ColanderBowl
  3. 3
    Heat the olive oil in a large pan over medium heat.
    ⚙ Pan-fryingStoveFrying pan
  4. 4
    Add the garlic and chili and fry about 1 minute, until fragrant.
    ⚙ Adding to the hot fat and fryingStove
    💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
  5. 5
    Add the broccoli blanched and fry 3–4 minutes, stirring.
    Stove
  6. 6
    Add the water, cover and cook for a minute, then remove the lid.
    Stove
  7. 7
    Season the broccoli with salt and black pepper and the lemon juice, and serve.
133calories
3 gprotein
6 gcarbs
11 gfat
● protein 10%● carbs 18%● fat 72%

Per serving (130 g), of 4 servings

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⚖ About the ingredients

🔧 Tools needed (5) · 🍳 2 cooking vessels

  • Stove · 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
  • Frying pan · Also works: Wok (None) · 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
  • Pot · Also works: Deep skillet (sauté pan) (less liquid, faster evaporation) · 💡 Workaround, changes the dish: Wok (For quick cooking)
  • Bowl · Also works: Pot (None)
  • Colander · Also works: Lid (a lid held slightly open over the sink, you lose a little) · Slotted spoon (for small amounts)

By the steps, as the recipe is built now: another version or addition can change the list.

🧩 Built from…

Pan-Cooked Vegetables

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