Broccoli and Tomato Bake

Gluten Free
Very Healthy
Health score
63%
Broccoli and Tomato Bake
75 min.
4
183kcal

Suggestions

Ingredients

  • 0.8 pound broccoli peeled sliced cut into florets, stems and 1/
  • 15 ounce canned tomatoes diced canned
  • small carrots diced
  • stalk celery diced
  • clove garlic minced
  • 0.3 cup goat cheese crumbled
  • tablespoon olives green chopped
  • servings salt and ground pepper black
  • teaspoons maple syrup 
  • tablespoon olive oil 
  • small onion thinly sliced
  • 0.3 cup parmesan cheese 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat olive oil in a skillet over medium heat.
  2. Add the onion and garlic; cook and stir until aromatic, about 3 minutes. Stir in the carrots and celery, season with salt and pepper, and continue cooking until the vegetables begin to soften, about 5 minutes.
  3. Meanwhile, place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat.
  4. Add the broccoli, recover, and steam until bright green, 4 minutes.
  5. Remove the broccoli from the steamer and place in a 8x8 inch baking dish; set aside.
  6. Preheat an oven to 375 degrees F (190 degrees C).
  7. Pour the can of diced tomatoes and green olives into the skillet with the onion and carrot mixture. Stir and cook over medium-high heat until most of the sauce thickens, about 5 minutes.
  8. Mix in the maple syrup, season with salt and pepper to taste, and cook and stir for 3 minutes.
  9. Pour the sauce over the broccoli in the 8x8 inch baking dish. Evenly distribute the goat cheese and Parmesan cheese over the broccoli and sauce.
  10. Bake in preheated oven until the cheese begins to brown, about 20 minutes.

Nutrition Facts

Calories183kcal
Protein19.15%
Fat41.43%
Carbs39.42%

Properties

Glycemic Index
75.33
Glycemic Load
5.08
Inflammation Score
-10
Nutrition Score
23.038695483104%

Flavonoids

Apigenin
0.29mg
Luteolin
0.82mg
Isorhamnetin
0.88mg
Kaempferol
6.84mg
Myricetin
0.07mg
Quercetin
6.4mg

Nutrients percent of daily need

Calories:183.07kcal
9.15%
Fat:9.1g
13.99%
Saturated Fat:3.77g
23.59%
Carbohydrates:19.47g
6.49%
Net Carbohydrates:14.33g
5.21%
Sugar:9.88g
10.98%
Cholesterol:10.78mg
3.59%
Sodium:369.79mg
16.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.46g
18.92%
Vitamin C:88.22mg
106.93%
Vitamin K:99.71µg
94.96%
Vitamin A:3095.76IU
61.92%
Manganese:0.55mg
27.26%
Fiber:5.15g
20.58%
Vitamin B6:0.41mg
20.27%
Potassium:694.32mg
19.84%
Folate:78.94µg
19.74%
Calcium:188.82mg
18.88%
Phosphorus:183.08mg
18.31%
Copper:0.36mg
18.2%
Vitamin E:2.73mg
18.18%
Vitamin B2:0.29mg
17.22%
Iron:2.47mg
13.74%
Magnesium:49.81mg
12.45%
Vitamin B1:0.18mg
11.68%
Vitamin B3:2.11mg
10.55%
Vitamin B5:0.99mg
9.94%
Zinc:1.05mg
6.97%
Selenium:4.84µg
6.91%
Vitamin B12:0.1µg
1.7%
Source:Allrecipes