Broccoli Dressed 2 Ways

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
76%
Broccoli Dressed 2 Ways
20 min.
4
384kcal

Suggestions

Ingredients

  • heads broccoli steamed trimmed for 4 to 5 minutes
  • large cloves garlic thinly sliced
  • cloves garlic smashed thinly sliced
  •  juice of lemon juiced
  •  lemon zest 
  • tablespoon brown sugar light
  • tablespoon brown sugar light
  •  lemon zest 
  • 0.3 cup olive oil 
  • 0.3 cup olive oil extra virgin extra-virgin
  • 0.5 teaspoon pepper red
  • teaspoon salt 
  • 10  pepper freshly ground
  • tablespoons sherry vinegar 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Divide the cooked broccoli into 2 serving bowls.
  2. In a small bowl, whisk together the vinegar, brown sugar, and chili flakes until the sugar has dissolved. Set aside.
  3. Heat the olive oil in a large skillet over medium heat.
  4. Add the garlic and lemon peel and cook briefly until beginning to turn golden brown, about 1 1/2 to 2 minutes.
  5. Add the vinegar mixture and salt and simmer 2 minutes longer.
  6. Pour dressing over half the broccoli florets and serve immediately.
  7. Heat the olive oil, garlic, and lemon peel over medium heat and let sizzle gently for a few minutes until garlic is lightly browned.
  8. Add lemon juice, salt, and pepper and heat for another minute.
  9. Pour dressing over half the broccoli florets and serve immediately.

Nutrition Facts

Calories384kcal
Protein8.9%
Fat61.42%
Carbs29.68%

Properties

Glycemic Index
31
Glycemic Load
4.52
Inflammation Score
-10
Nutrition Score
28.327826085298%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
2.46mg
Kaempferol
23.84mg
Myricetin
0.23mg
Quercetin
9.99mg

Nutrients percent of daily need

Calories:383.6kcal
19.18%
Fat:28.3g
43.54%
Saturated Fat:4.12g
25.77%
Carbohydrates:30.77g
10.26%
Net Carbohydrates:21.1g
7.67%
Sugar:11.62g
12.91%
Cholesterol:0mg
0%
Sodium:690.23mg
30.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.23g
18.46%
Vitamin C:286.66mg
347.46%
Vitamin K:330.74µg
314.99%
Manganese:1.02mg
51.07%
Folate:194.84µg
48.71%
Vitamin E:6.42mg
42.78%
Vitamin A:1986.94IU
39.74%
Fiber:9.66g
38.65%
Vitamin B6:0.6mg
30.15%
Potassium:1044.19mg
29.83%
Vitamin B2:0.37mg
22.01%
Phosphorus:212.45mg
21.25%
Vitamin B5:1.84mg
18.43%
Magnesium:71.89mg
17.97%
Calcium:178.78mg
17.88%
Iron:2.87mg
15.93%
Vitamin B1:0.23mg
15.49%
Selenium:8.34µg
11.92%
Copper:0.21mg
10.36%
Vitamin B3:2.07mg
10.35%
Zinc:1.35mg
9.02%