Broccoli Bagna Càuda

Gluten Free
Dairy Free
Health score
50%
Broccoli Bagna Càuda
45 min.
4
269kcal

Suggestions

Ingredients

  • fillet anchovy packed in olive oil ( half of a 2 ounce can), drained and minced
  • servings pepper black freshly ground
  • pounds broccoli with stems peeled and cut into uniform pieces cut into florets,
  •  garlic cloves minced
  • tablespoons fat of choice kosher salt 
  • servings kosher salt 
  •  lemon zest finely grated
  • 0.3 cup olive oil extra-virgin
  • 0.5 teaspoon pepper flakes red

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat the oven to 400°F with the rack in the middle position.
  2. In a large bowl, toss together the broccoli and macadamia nut oil, and season generously with salt and pepper. Arrange the broccoli in a single layer on a foil-lined rimmed baking sheet.
  3. Roast the tray of broccoli for 30 to 35 minutes, or until tender and toasty, tossing the broccoli and turning the baking sheet halfway through the cooking time.
  4. In the mean time, make the bagna càuda. Cook the minced anchovies and olive oil in a small saucepan over low heat. Stir until the anchovies melt into the oil, which should take 3 to 5 minutes.
  5. Remove the pan from the heat, and stir in the garlic and red pepper flakes.
  6. When the broccoli's done roasting, transfer it to a large bowl, and mix it with the garlic-anchovy sauce, lemon zest, and lemon juice.
  7. Not a big fan of anchovy? Don't wig out, dude: they won't overpower the dish. Anchovies just enhance the umami!
  8. Reprinted with permission from Nom Nom Paleo: Food for Humans by Michelle Tam + Henry Fong. Nom Nom Paleo copyright © 2013 Michelle Tam & Henry Fong. Published by Andrews McMeel Publishing, LLC.

Nutrition Facts

Calories269kcal
Protein10.72%
Fat67.24%
Carbs22.04%

Properties

Glycemic Index
23.5
Glycemic Load
3.08
Inflammation Score
-9
Nutrition Score
22.576086920241%

Flavonoids

Apigenin
0.01mg
Luteolin
1.83mg
Kaempferol
17.78mg
Myricetin
0.16mg
Quercetin
7.42mg

Nutrients percent of daily need

Calories:268.55kcal
13.43%
Fat:21.68g
33.35%
Saturated Fat:7.91g
49.46%
Carbohydrates:15.98g
5.33%
Net Carbohydrates:9.78g
3.56%
Sugar:3.95g
4.39%
Cholesterol:3.6mg
1.2%
Sodium:279.61mg
12.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.78g
15.56%
Vitamin C:204.71mg
248.13%
Vitamin K:241.65µg
230.14%
Folate:143.75µg
35.94%
Vitamin A:1491.5IU
29.83%
Vitamin E:4.12mg
27.44%
Manganese:0.52mg
26.15%
Fiber:6.2g
24.8%
Vitamin B6:0.43mg
21.61%
Potassium:754.45mg
21.56%
Vitamin B2:0.29mg
16.83%
Phosphorus:163.51mg
16.35%
Vitamin B5:1.36mg
13.56%
Magnesium:51.24mg
12.81%
Calcium:121.66mg
12.17%
Vitamin B3:2.34mg
11.69%
Selenium:8.14µg
11.63%
Vitamin B1:0.17mg
11.26%
Iron:2.02mg
11.21%
Zinc:1.07mg
7.11%
Copper:0.13mg
6.68%
Source:Epicurious