Broccoli with Sautéed Garlic ♥

Today's vegetable recipe: In one skillet, fresh broccoli braised in broth and soy sauce; garlic (and ginger and almonds) sautéed in sesame oil. Low carb. Weight Watchers 1 point.

After nearly three years of obessing overdiscovering new vegetable recipes, it's not easy to find new ways to cook broccoli, especially because for every day recipes (and especially for everyday January recipes), I'm picky: ingredients must come from the pantry or the friDge, calories must be reasonable, prep must be minimal. This broccoli recipe fits the bill!

The recipe comes from an Atkins diet cookbook which I picked up awhile back to cook from for my dad when he visits so, as written, it's more generous with fat and nuts than suits my Weight Watchers sensibility. Luckily, it adapts beautifully for both diet regimes. I used half the oil (just a tablespoon) and next time will entirely skip the almonds for they really got lost amid the garlic and broccoli. That makes this low-carb and low-point!

NEXT TIME Next time I will pile on the garlic, maybe 5 or 6 cloves. No vampires at my house! And if presentation counts, I'll top the broccoli with the garlic, not stir it in.

---

FAVORITE BROCCOLI RECIPES from the ARCHIVES
~ Broccoli with Garlic Oyster Sauce ~
~ Perfect Pan-Fried Broccoli ~
~ Asian Broccoli in the Microwave ~

~ more broccoli recipes ~
~ more one-point vegetable recipes ~
~ more low-carb vegetable recipes ~

~ one year ago this week Baked Pasta with Ham, Tomatoes & Peas, a good way to use up leftover ham ~
~ two years ago today Quinoa Pilaf for Paper Chef (which is being resurrected, thank you, Ilva!) including a baby photograph of a certain veggie lover ~

BROCCOLI with SAUTÉED GARLIC

Hands-on time: 15 minutes
Time to table: 25 minutes
Serves 4

1/2 tablespoon canola oil (or olive or vegetable)
1/2 tablespoon dark sesame oil (this is a key ingredient!)
Garlic cloves, thinly sliced (I used 2, next time will use several)
2 tablespoons slivered almonds (next time I'll skip these)
2 tablespoons finely sliced fresh ginger (I used chopped ginger from a jar which was uninspiring, do use fresh ginger if you have it or skip entirely)

1 pound fresh broccoli, trimmed aggressively
1/4 cup stock (I used Better than Bouillon, water would be fine)
1 tablespoon soy sauce
1 tablespoon white wine vinegar (important)
Salt & pepper to taste

In a large skillet (must be able to hold the broccoli in the second step), heat the oils on MEDIUM HIGH til shimmery. Add the garlic and almonds and ginger if using. Sauté, stirring often, til slightly crispy and beginning to brown. Leaving as much oil in the pan as possible, transfer the garlic and nuts to a paper towel. Add the prepped broccoli, stir to coat with fat and cook until crisp-tender, about 5 minutes. Add the remaining ingredients, cover and let cook for another 5 - 10 minutes until liquid is almost evaporated. Taste and adjust seasonings. Transfer to a serving bowl, top with or stir in garlic mixture.

NUTRITION ESTIMATE
As specified by the inspiring recipe, with 2 tablespoons oil and 2 tablespoons almonds
Per Serving: 124 Cal (58% from Fat, 13% from Protein, 29% from Carb); 4 g Protein; 9 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 65 mg Calcium; 1 mg Iron; 301 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

As recommended, with 1 tablespoon oil, no almonds and a pile of garlic
Per Serving: 88 Cal (42% from Fat, 17% from Protein, 41% from Carb); 4 g Protein; 5 g Tot Fat; 0 g Sat Fat; 2 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 66 mg Calcium; 1 mg Iron; 302 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

As made, with 1 tablespoon oil and 2 tablespoons almonds
Per Serving: 97 Cal (45% from Fat, 17% from Protein, 39% from Carb); 5 g Protein; 5 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 10 g Carb; 3 g Fiber; NetCarb7; 2 g Sugar; 69 mg Calcium; 1 mg Iron; 302 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

TODAY'S VEGETABLE RECIPE INSPIRATION
Adapted from Atkins: The Complete Cookbook

PRINT JUST A RECIPE! Now you can print a recipe without wasting ink and paper on the header and sidebar. Here's how.

NEVER MISS A RECIPE! For 'home delivery' of new recipes from A Veggie Venture, sign up here. Once you do, new recipes will be delivered, automatically, straight to your e-mail In Box.

---

Eat more vegetables! A Veggie Venture is the home of Veggie Evangelist Alanna Kellogg and is the award-winning source of free vegetable recipes, quick, easy, and yes, delicious. Start with the Alphabet of Vegetables or dive into all the Weight Watchers vegetable recipes or all the low carb vegetable recipes. © Copyright 2008