Slow-Cooked Purple Sprouting Broccoli Bites with Garlic & Chili

Tender and flavorful purple sprouting broccoli, slow-cooked for a delicious and healthy snack. The garlic and chili provide a warming kick.

Prep Time

10 minutes

Total Time

30 minutes

Calories

375

Level

Easy

Yields

4 servings

Cost

£0.54

Season:

Meal Type:

Cuisine:

Cooking Style:

Dietary:

Mood:

Comfort Food•Healthy•Spicy

Ingredients

Servings

500gPurple Sprouting Broccoli(Trimmed and cut into bite-sized florets)

£1.75

2tbspOlive Oil(Extra virgin)

£0.15

3clovesGarlic(Minced)

£0.10

0.5tspRed Chili Flakes(Adjust to taste)

£0.05

1tbspLemon Juice(Freshly squeezed)

£0.10

0.3tspSea Salt(Or to taste)

£0.01

0.3tspBlack Pepper(Freshly ground, or to taste)

£0.01

2tbspWater(If needed, to prevent burning)

Total Cost

£2.17

£0.54 per serving

The Method

1
Preheat oven to 350°F (175°C).
2
In an oven-safe skillet or Dutch oven, combine the purple sprouting broccoli, olive oil, minced garlic, and red chili flakes.
3
Season with salt and pepper.
4
If the pan seems dry, add 2 tablespoons of water to prevent burning.
5
Cover the skillet/Dutch oven tightly with a lid or foil. This is important for steaming the broccoli properly.
6
Bake for 20 minutes, or until the broccoli is tender but still slightly firm.
7
Remove from the oven and stir in the lemon juice.
8
Serve warm as a snack.

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My Notes

Nutrition Information

Nutrition per serving (133g)

375 kcal / 1569 kJ

Carbs

23g

9% of RDA

Fat

27g

39% of RDA

Protein

22g

44% of RDA

Detailed Breakdown

Fibre

16 g

53% of RDA

Sugar

8 g

9% of RDA

Sodium

420 mg

18% of RDA

Saturated Fat

4 g

20% of RDA

Chef's Tips

For a richer flavor, add a sprinkle of nutritional yeast after baking.

If you don't have an oven-safe skillet, you can use a regular skillet on the stovetop, but be sure to use a lid and check frequently to prevent burning. Reduce heat to low.

Adjust the amount of chili flakes based on your preference for spice.

Leftovers can be stored in the refrigerator for up to 3 days.

Cooking Equipment

Oven-safe skillet or Dutch oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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