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Broccoli with chilli, garlic & ginger

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Ingredients

Adjust Servings:
250g Broccoli
3 garlic cloves, thinly sliced Add more or less depending on your taste
1 cm Fresh ginger, peeled & finely sliced Add more or less depending on your taste
1/2 Red chilli, chopped Or 1 - 2 teaspoons of chilli flakes

Nutritional information

129
Size
49
Kcal
199
Kj
4.4g
Protein
4.1g
Carbohydrate
3.7g
Fiber

Broccoli with chilli, garlic & ginger

Features:
  • Diabetic Appropriate
  • Gluten Free

Garlic, ginger & chilli add great flavour to broccoli. This is great served with salmon, chicken or beef.

  • 10 minutes
  • Serves 2
  • Easy

Ingredients

Directions

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Steps

1
Done

Prepare the vegetables

Break or chop the broccoli into florets. Peel the stems if required (if the broccoli is young there is no need to do this).

2
Done

Cook

Heat the oil in a pan or wok. Add the chopped ginger and garlic. Saute for 1 min. Add the chilli. Saute until the garlic starts to colour (approx 2 minutes in total).

Meanwhile bring a saucepan of water to the boil and add the broccoli. Simmer for 3 - 5 minutes (depending on the size of the broccoli). Remove from heat & drain.

If you want to serve this dish cold you could blanch the broccoli - plunge into iced water immediately after boiling.

3
Done

Assemble

Stir the chilli, garlic, ginger and the oil from the pan into the drained broccoli and serve.

4
Done

Note

T1 & T2: Green vegetables are great for keeping blood glucose stable. They have the lowest carbohydrate count of all the food groups, so require very little, if any medication. Increasing green veg and reducing very starchy veg will tackle high blood glucose levels.

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