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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers, and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A thriving household depends on the use of seasonal produce and the application of common sense." Olivier de Serres, French agronomist

The refrigerator light goes on...

Broccoli is one of my favorite vegetables. It's so versatile and makes the perfect side dish for almost any meal. This Asian-inspired recipe using chili oil really spices things up, but the heat is balanced by the sweetness of shallots and pine nuts.

Chili oil can be quite spicy and you might want to test this recipe with a bit less oil if you are not familiar with how hot the brand you purchased might be. Start with a teaspoon of chili oil and a teaspoon of canola or sesame oil to begin with. If you don't want to spring for the additional price of the chili oil, you can use canola or sesame with red pepper flakes or cayenne pepper instead.

 
 

Sauteed Broccoli with Chili Oil



Servings: 2 | Serving size: 1 cup

Cooking time: 30 minutes

This recipe can easily be multiplied and makes great leftovers.

8 ounces broccoli florets
1 quart water
3 tsp. chili oil
1 ounce pine nuts
1 large shallot (finely minced)
1/8 tsp. salt
to taste fresh ground black pepper

Sauteed Broccoli with Chili Oil, an easy healthy side dish recipe from Dr. Gourmet

Place the water in a saucepan fitted with a steamer basket and bring to a boil. Add the broccoli to the basket and steam, covered, 8 minutes.

Remove the broccoli from the saucepan and place on a plate to cool.

Place the chili oil in a skillet over medium-high heat and add the pine nuts.

Cook, stirring frequently, for about 1 minute. Adjust the heat so they don't brown.

Add the shallots and cook, stirring frequently, for 5 minutes.

Add the broccoli, salt, and pepper, and cook, stirring frequently, for 3-5 minutes.

Serve immediately.

Nutrition Facts

Serving size = about 1 cup

Servings = 2

.

Amount Per Serving

Calories 201 Calories from Fat 153
% Daily Value
Total Fat 17g 26%
    Saturated Fat 2g 8%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 188mg 8%
Total Carbohydrates 13g 4%
    Dietary Fiber 4g 16%
    Sugars 4g
Protein 6g
Vitamin A 15% Vitamin C 170%
Calcium 6% Iron 10%
Vitamin K 124mcg Potassium 510mg