Meatless Monday – Broccoli in Scampi Sauce

Start this new year off right with a healthy spin on the classic Italian dish.

Cheers to a happy and healthy 2017! We all do our best to kick off the new year with a focus on fitness (hence the crowds at the gym) and around the two month mark we say, “meh, never mind,” – myself included. This year I’m setting achievable goals, starting right here with a healthy, flavorful recipe that’s high in fiber and nutrients, but also low in carbohydrates. Broccoli in Scampi Sauce takes one of my favorite Italian dishes and flips the switch towards fitness. It’s great as a side dish or easily transformed into an entree when combined with additional sautéed vegetables and tofu, or grilled shrimp.

1 large head broccoli, cut into florets
2 tablespoons butter
1 teaspoon minced garlic
¼ teaspoon salt
⅛ teaspoon black pepper
⅛ teaspoon hot red pepper flakes (optional)
¼ cup white wine
½ cup warm water

Set a large sauté pan over medium heat and add the butter; cook until butter is slightly browned and smells nutty. Add the broccoli florets and toss with the fat until coated. Sprinkle in the minced garlic, salt, black pepper, and hot red pepper flakes (optional), and cook until the garlic is fragrant – 10 to 15 seconds.

Pour in the wine and toss the broccoli until the liquid is almost gone via reduction and absorption. Add the water and simmer until it reduces by half, about 6 minutes, turning the broccoli frequently for even cooking.

Transfer the broccoli to a serving platter and pour the fragrant sauce over the top.