Dirty Broccoli
Ellie Krieger
1 bunch broccoli (about 1 ¼ pounds)
1 tablespoon water
2 tablespoons olive oil
2 cloves garlic, minced
¼ cup plain dry bread crumbs, preferably whole wheat
¼ teaspoon dried oregano
¼ teaspoon salt
Pinch of freshly ground black pepper
Cut the broccoli into spears and put in a large microwave-safe bowl with the water. Cover tightly and microwave on high for 5 minutes. Carefully remove the cover, drain the broccoli well, and set aside.
While the broccoli is cooking, heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the bread crumbs, oregano, salt, and pepper and cook, stirring, cook until the crumbs are toasted and golden brown, about 2 minutes. Add the broccoli, toss to coat with bread crumbs, and serve.
Serves 4 (1 cup per serving)
Per Serving
Calories 130; Total Fat 8g (mono 5.5g, poly 1g, sat 1g); Protein 5g; Carb 13g; Fiber 4g; Chol 0mg; Sodium 230mg
1 bunch broccoli (about 1 ¼ pounds)
1 tablespoon water
2 tablespoons olive oil
2 cloves garlic, minced
¼ cup plain dry bread crumbs, preferably whole wheat
¼ teaspoon dried oregano
¼ teaspoon salt
Pinch of freshly ground black pepper
Cut the broccoli into spears and put in a large microwave-safe bowl with the water. Cover tightly and microwave on high for 5 minutes. Carefully remove the cover, drain the broccoli well, and set aside.
While the broccoli is cooking, heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the bread crumbs, oregano, salt, and pepper and cook, stirring, cook until the crumbs are toasted and golden brown, about 2 minutes. Add the broccoli, toss to coat with bread crumbs, and serve.
Serves 4 (1 cup per serving)
Per Serving
Calories 130; Total Fat 8g (mono 5.5g, poly 1g, sat 1g); Protein 5g; Carb 13g; Fiber 4g; Chol 0mg; Sodium 230mg