Broccoli Cheese Dunk

Vegetarian
Gluten Free
Health score
9%
Broccoli Cheese Dunk
30 min.
30
166kcal

Suggestions

Ingredients

  • 1.5 pounds broccoli diced peeled cut into 1-inch florets, stems and
  • teaspoon chile powder 
  • clove garlic minced (large)
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon oregano dried
  • pound provolone cheese sliced
  • 30 servings salt 
  • 30 servings warm tortillas for serving

Equipment

  • frying pan
  • broiler

Directions

  1. Preheat the broiler and position a rack 8 inches from the heat. In a large skillet, heat the olive oil.
  2. Add the broccoli and garlic and cook over moderate heat, stirring occasionally, until the broccoli is browned in spots and crisp-tender, about 5 minutes. Stir in the spices and oregano. Season with salt and cook for 1 minute.
  3. Add 1/2 cup of water and cook until the broccoli is tender and the liquid has evaporated, about 3 minutes.
  4. Arrange half of the cheese in 6 individual gratin dishes. Top with the broccoli and the remaining cheese. Broil for 5 to 6 minutes, or until the cheese is melted and browned.
  5. Serve right away with warm tortillas.

Nutrition Facts

Calories166kcal
Protein16.82%
Fat42.87%
Carbs40.31%

Properties

Glycemic Index
4.43
Glycemic Load
5.07
Inflammation Score
-4
Nutrition Score
8.4799999776094%

Flavonoids

Luteolin
0.18mg
Kaempferol
1.78mg
Myricetin
0.02mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:165.83kcal
8.29%
Fat:7.94g
12.22%
Saturated Fat:3.68g
23.03%
Carbohydrates:16.8g
5.6%
Net Carbohydrates:15.09g
5.49%
Sugar:1.59g
1.77%
Cholesterol:10.43mg
3.48%
Sodium:533.28mg
23.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.01g
14.02%
Vitamin K:26.75µg
25.48%
Vitamin C:20.28mg
24.58%
Calcium:170.93mg
17.09%
Phosphorus:152.77mg
15.28%
Selenium:9.5µg
13.57%
Vitamin B1:0.17mg
11.39%
Folate:44.11µg
11.03%
Manganese:0.21mg
10.29%
Vitamin B2:0.16mg
9.47%
Iron:1.42mg
7.91%
Vitamin B3:1.51mg
7.54%
Fiber:1.71g
6.86%
Vitamin A:295.54IU
5.91%
Zinc:0.75mg
5.01%
Magnesium:16.28mg
4.07%
Potassium:134.24mg
3.84%
Vitamin B12:0.22µg
3.68%
Vitamin B6:0.07mg
3.59%
Vitamin E:0.45mg
2.98%
Vitamin B5:0.25mg
2.53%
Copper:0.05mg
2.44%
Source:My Recipes