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HEART Insight:
doi: 10.1097/01.HEARTI.0000398195.27936.07
Departments: The Hungry Heart/Tex-Mex

Broccoli with Jalapeño and Garlic

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at

Serves 4; heaping ½ cup per serving

Tender-crisp broccoli tossed with garlic, jalapeño, cumin, and lime juice is a good complement for almost any Tex-Mex entrée. If you like a lot of heat, leave the ribs and some of the seeds in the jalapeño when you make this dish.

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4 cups of 1-inch broccoli florets (about 1 pound)

2 teaspoons olive oil

2 medium garlic cloves, thinly sliced

1 medium fresh jalapeño, halved lengthwise, seeds and ribs discarded, thinly sliced

1/8 teaspoon ground cumin

2 teaspoons fresh lime juice

1/8 teaspoon salt

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Put the broccoli in a medium microwaveable bowl. Microwave, covered, on 100 percent power (high) for 2 minutes, or just until tender-crisp.

Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the garlic and jalapeño for 3 minutes, or until the garlic is lightly browned and the jalapeño begins to soften, stirring frequently.

Stir the cumin into the garlic mixture. Cook for 1 minute, stirring constantly. Stir in the broccoli, lime juice, and salt.

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Nutrition Analysis

(per serving)

Calories 44

Total Fat 2.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 0 mg

Sodium 92 mg

Carbohydrates 5 g

Fiber 2 g

Sugars 1 g

Protein 2 g

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Dietary Exchanges

1 vegetable

½ fat

© 2011 American Heart Association, Inc.