Broccoli Aglio Olio Recipe ๐ฅฆ๐
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Description:
Simple and delicious, Broccoli Aglio Olio is a true Italian staple for any dinner table. This recipe, passed down from generations, is just about the ONLY way my mother and grandmother cooked their vegetables! With the perfect blend of garlic-infused olive oil and a hint of spice from red pepper flakes, this dish is a delightful addition to any meal.
Ingredients:
- 1 broccoli floret
- 1-2 tablespoons extra virgin olive oil
- 2-4 garlic cloves
- 1/4 – 1/2 teaspoon crushed red pepper flakes
- Salt and pepper to taste
Instructions:
| Step | Description |
|---|---|
| 1 | Steam the broccoli over a pot of boiling water or in a veggie steamer for about 5 minutes, ensuring it’s cooked but still slightly crunchy. |
| 2 | Adjust the steaming time based on your preference for the texture of the broccoli; some prefer it softer while others like it with more bite. |
| 3 | Keep in mind that the broccoli will also be sautรฉed in the next step, so it’s okay if it’s slightly undercooked at this stage. |
| 4 | In a large sautรฉ pan, heat the olive oil over medium heat until it shimmers but doesn’t smoke. |
| 5 | Add the garlic cloves to the pan and sautรฉ for about 45 seconds, allowing their aroma to infuse into the oil without browning. |
| 6 | Just before the garlic starts to brown, sprinkle in the crushed red pepper flakes, stirring them into the oil for a few seconds to release their flavor. |
| 7 | Add the steamed broccoli to the pan, tossing it gently to coat it evenly with the flavored oil. |
| 8 | Sautรฉ the broccoli for another 5 minutes or until it reaches your desired level of tenderness, stirring occasionally to prevent sticking. |
| 9 | Season the broccoli aglio olio with salt and pepper to taste, adjusting the seasoning according to your preference. |
| 10 | Transfer the broccoli aglio olio to a serving dish and garnish with freshly grated Parmesan cheese, if desired. |
| 11 | Serve immediately as a delightful side dish or enjoy it as a light and flavorful main course. |
Nutritional Information (per serving):
- Calories: 64
- Fat: 3.8g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 31mg
- Carbohydrates: 6.5g
- Fiber: 0.1g
- Sugar: 0g
- Protein: 3.5g
Recipe Notes:
- Broccoli aglio olio is best enjoyed fresh and hot from the pan.
- Customize the level of spiciness by adjusting the amount of crushed red pepper flakes to suit your taste buds.
- For added depth of flavor, you can sprinkle some freshly grated Parmesan cheese over the dish before serving.
- This recipe is not only delicious but also low in protein, vegan, and low in cholesterol, making it a healthy choice for any meal.
- Experiment with other vegetables such as cauliflower or green beans for a variation on this classic Italian dish.
