Smashed Sambal Broccoli
Smashed Sambal Broccoli brings together charred, tender florets with a punchy mix of sambal oelek, garlic, and sesame. A hint of maple balances the heat, while broiling creates crisp edges and deep flavor. It’s a vibrant, quick side that pairs well with grilled meats, rice bowls, or roasted tofu on busy weeknights.
- Prep20 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Smashed Sambal Broccoli, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 72
- Metabolic
- 35
- Digestive
- 31
- Inflammatory
- 30
- Performance
- 52
- General Wellness
- 1
Position the oven rack about 6 inches from the heat source and preheat the broiler. Place a steamer basket in a large saucepan. Add water until it sits just below the basket. Bring the water to a boil. Add the broccoli to the steamer basket; lower the heat to medium-low. Cover and steam until crisp-tender, 4 minutes.
- 2
Once cool enough to handle, arrange the broccoli on a 10x15-inch rimmed baking sheet. Using the bottom of a sturdy glass, press the broccoli florets to 1/2 inch thick. Drizzle with vegetable oil and season with salt and pepper; toss to coat.
- 3
Broil until the edges are charred, 5 to 7 minutes.
- 4
Meanwhile, mix the chili paste, garlic, maple syrup, and sesame oil in a small bowl. Spoon the mixture over the broccoli. Sprinkle with sesame seeds.
- Calories 224.72 kcal Moderate 11%
- Protein 4.7 g Low Source 9%
- Carbohydrate 31.21 g 11%
- Total Fat 8.77 g Moderate 11%
- Saturated Fat 1.46 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.51 mg Low Source 1%
- Sodium 79.71 mg Low Source 3%
- Dietary Fiber 4.16 g Moderate 15%
- Total Sugars 5.65 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 167.17 mg Moderate 13%
- Iron 1.2 mg Low Source 7%
- Potassium 503.03 mg Moderate 11%
- Vitamin A 47.83 mcg Low Source 5%
- Vitamin C 150.49 mg Good Source 167%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Sesame
- Garlic 🧄
About This Recipe
Smashed Sambal Broccoli is made with 9 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Broccoli, Chili Paste, and Garlic. Each serving provides about 224.72 kcal.
Recipe Questions
- What is Smashed Sambal Broccoli made of?
- The main ingredients are Black Pepper, Broccoli, Chili Paste, Garlic, Maple Syrup. The full list of 9 is above.
- How long does it take to make Smashed Sambal Broccoli?
- About 30 mins in total: 20 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 224.72 kcal. The full nutrition breakdown is above.
- Is Smashed Sambal Broccoli easy to make?
- This recipe is rated easy, with 9 ingredients and 4 steps.
- Is Smashed Sambal Broccoli healthy?
- Smashed Sambal Broccoli has an easyChef Pro health score of 51/100. Per serving, it provides 224.72 calories and 4.7 g of protein, or 9% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: saturated fat at 1.46 g (7% of the Daily Value). It contains Sesame and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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