Broccoli Casserole with Chili

Name: Broccoli Casserole with Chili
Cook time: 30 min
Total time: 30 min
Yield: 1 dish
Ingredients: Broccoli; Water; Olive oil; Garlic; Chili pepper; Table salt

Broccoli provides fiber and vitamin C, while olive oil, garlic, and chili create a vivid spicy flavor. This hot vegetable casserole is light, aromatic, and entirely plant-based.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Broccoli	Broccoli	Ingredient quantity for Broccoli in g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Chili pepper	Chili pepper	Ingredient quantity for Chili pepper in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g

	Product release:	598
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

30
	Fry	10
	Bake in the oven	20

Macronutrients in 100 g

Proteins	2.2
Fats	5.3
Plaid	2
Net carbohydrates	3.6
Fructose	0.5
Calories	73 kcal
Indexes
Glycemic index	7.6
Glycemic load	0.6
Insulin index, II	15.6
Disease inflammatory index, DII	-0.14
Antioxidant, ORAC	1 409

Calories per dayGenderGrowth

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????172
C	779281275143
K	6485851396415
B9	1212824125
B6	121282651
E	9991911
B5	9971541
B2	7861531
B4 (Choline)	6771232
B1	5541031
B13	555151?

Minerals

Nutrient	% of RDA
Fructose	??????
Calcium D-Glucarate	51511022565126
Alpha-lipoic acid	45454590451
Chlorophyll	31313194?31
Prebiotics	20202039?20
Sulfur	13181827?4
Chlorine	13131316133
Sodium	1010101894
Manganese	81091284
Iron	832641
Quercetin	88122511
Potassium	71091165
Phosphorus	7771053
GABA	6663062
Indole-3-Carbinol	66253263
Fibers	5878?5
Boron	5559?1

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	12151422?17
Alpha-linolenic acid (Omega-3)	6861043

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Vegan dishes

Simple

Recipe Collection for Reducing Inflammation Free Download

Read

Video on the topic

Reviews

Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

556

Servings: 3 (1 serving ≈ 199 gram)

Digestion time: 2 hour

Cut the thick broccoli stems (450 g) lengthwise. Boil the broccoli in salted water for about 2 minutes, drain it, and rinse it with cold water.

Heat the olive oil (30 g) in a deep skillet. Add the garlic (10 g) and chili pepper (5 g), set the heat to medium, and cook for 3–4 minutes.

Add the broccoli to the garlic oil, transfer everything to a baking dish, pour in the water (100 g), season with table salt (3 g), and bake for about 20 minutes. Serve the casserole hot or warm.

Published: 02.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

Any remaining questions? Ask chatGPT.:

If you have any questions about the recipe "Broccoli Casserole with Chili", you can ask them to AI. Please note, a low-cost OpenAI model is used. It may answer questions about disease treatment with errors!

Ask a question

Looking for a source of nutrients? Check out iHerb: