Broccoli Cheese Dunk

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

Suggestions


Are you ready to elevate your appetizer game? Introducing the Broccoli Cheese Dunk, a delightful vegetarian and gluten-free dish that’s perfect for any gathering! In just 30 minutes, you can whip up a cheesy, flavorful treat that will have your guests coming back for more.

This dish features tender broccoli florets sautéed to perfection, infused with aromatic spices like cumin and coriander, and topped with gooey provolone cheese. The combination of textures and flavors creates a mouthwatering experience that’s both satisfying and nutritious. With only 166 calories per serving, you can indulge without the guilt!

Whether you’re hosting a party, looking for a tasty snack, or simply want to impress your family with a unique starter, the Broccoli Cheese Dunk is the answer. Serve it alongside warm tortillas for a fun and interactive dining experience. Your guests will love dipping and enjoying this cheesy delight, making it a hit at any occasion!

So, gather your ingredients and get ready to create a dish that’s not only delicious but also packed with wholesome goodness. Let’s get cooking!

Ingredients

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