CookPal AI
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Squid and Broccoli with Garlic Breadcrumbs

تكلفة $12, توفير $8

المصدر: Recommended by CookPal

  • 15 Min
  • 2 عدد الوجبات
  • $12

المكونات

  • Seafood

    • 🦑 150g squid, sliced into rings

  • Vegetables

    • 🥦 160g broccoli florets
    • 🍅 6 cherry tomatoes
    • 🧄 1 clove garlic, minced

  • Breadcrumbs

    • 20g breadcrumbs

  • Oil

    • 3 tbsp olive oil

  • Seasoning

    • 🧂 1/3 tsp salt
    • Pinch of black pepper

الخطوات

1

Blanch the broccoli florets in boiling water for 2 minutes, then drain and set aside.

2

Heat olive oil in a pan over medium heat and sauté the minced garlic until fragrant.

3

Add the breadcrumbs to the pan and toast until golden and crispy.

4

Add the squid rings to the pan and cook for 2–3 minutes until tender.

5

Add the blanched broccoli and cherry tomatoes to the pan, season with salt and pepper, and toss to combine.

6

Transfer to a serving plate and garnish with additional toasted breadcrumbs if desired.

المغذيات

لكل سيرف واحد

🔥

250

سعرات حرارية

  • 20g
    بروتين
  • 15g
    كربوهيدرات
  • 10g
    دهون

💡 نصائح

You can substitute broccoli with green beans or asparagus for variety.Serve as a side dish or pair with rice or pasta for a complete meal.Use fresh squid for the best flavor and texture.

⚠️ احتياطات

هذه الوصفة للتمثيل فقط. يجب تعديل استخدامها وفقًا للاختلافات الفردية.