Broccoli Aglio E Olio

Broccoli Aglio E Olio

Don’t discard those broccoli stems, as they are wonderful as a great zoodle/courgetti alternative. Spiralized broccoli stems in an easy garlic-olive oil sauce makes for a delicious, low carb lunch or light bite.

What Is Aglio E Olio…

Aglio E Olio is a popular Italian sauce that is essentially garlic sautéed in olive oil. It is super easy to make and ready in minutes. I love making this simple dish, especially when I’m hangry and need to eat something fast!

What A Mistake To Make…

I have thrown my broccoli stems away (more times that I can count), after chopping the heads into florets. But, never ever again will I make that mistake! They make for excellent noodle/ spaghetti substitutes. They have a crunch and depth to them that zoodles/courgetti don’t. Now, don’t get me wrong, I still love zoodles/courgetti, and make them on a weekly basis. However, unless I eat them raw (like in my Chicken Club Zoodle Salad), I tend to be put them in the oven, so the excess moisture is released. I do this technique in my Zoodle Bolognese Bake and Chicken Pesto Zoodle Bake.

Free Advice…

  • Electric Spiralizer – It’s important to invest in a good spiralizer. I used to have a handheld one, but because I use it very frequently, I invested in an electric one. I have zero regrets, because it’s amazing and spiralizes veggies in seconds.
  • Good-Quality Ingredients – For this recipe, I highly recommend good-quality olive oil and good-quality parmesan cheese. It’s well worth spending that little bit extra on a really good ingredients, as the end result will be infinitely tastier!
  • Thicker The Better – When buying broccoli, go for the ones with the thickest stems as they are the easiest to spirilize.

Gimme All The Broccoli…

Broccoli is one of those vegetables that I cannot live without. It is full of iron, folic acid and only has 4g net carbs per 100g/3.5oz serving.

If you want to make this recipe and wondering what to do with those beautiful broccoli florets, then I recommend:

Cream of Broccoli Soup

Broccoli & Three Cheese Fritters

Broccoli & Cheddar Crustless Quiche

Loaded Broccoli Crunch Salad

Broccoli Aglio E Olio

Don't discard those broccoli stems, as they are wonderful as a great zoodle/courgetti alternative. Spiralized broccoli stems in an easy garlic-olive oil sauce makes for a delicious, low carb lunch or light bite.
Prep Time4 mins
Cook Time6 mins
Total Time10 mins
Course: Lunch, Side Dish
Cuisine: Italian
Keyword: aglio e olio, broccoli, keto, low carb
Servings: 2
Calories: 234kcal
Author: Anna – everydayketorecipes

Ingredients

  • 3 tbsp olive oil
  • 2 tsp garlic minced
  • 2 stalks broccoli spiralized
  • 25g / 1/4 cup parmesan cheese grated
  • 3 tbsp parsley chopped
  • salt and pepper to season
  • optional: 1 tsp red chili flakes

Instructions

  • In a skillet, heat the oil over a medium heat. 
  • Add the garlic and chili flakes (if using). Sauté for 3-4 minutes, stirring constantly, until the garlic browns.
  • Add the spiralized broccoli stems and cook for a further 3-4 minutes, until the broccoli becomes more tender. 
  • Turn off the heat, and stir in parmesan cheese and parsley, until well combined.
  • Season with salt and pepper.
  • Serve & Enjoy!

Nutrition Facts:
Servings:  2
Calories:  234
Fat:  23.8g
Carbohydrate:  3.2g
Fiber:  0.8g
Net Carbs:  2.4g
Protein: 5.2g 

Nutritional Disclaimer
Please note, I am not a certified nutritionist and the nutritional information for this recipe is provided for informational purposes only. I aim to provide the most accurate information possible, but I advise you calculate the nutritional information yourself using your favorite nutrition calculator. 



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