Broccoli Italiano

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
56%
Broccoli Italiano
20 min.
7
53kcal

Suggestions

Looking for a delicious and healthy side dish that's perfect for any occasion? Look no further than this Broccoli Italiano recipe! With a health score of 56, this dish is packed with nutrients and flavor, making it a favorite among vegetarians, vegans, and those with dietary restrictions alike. Whether you're gluten-free, dairy-free, or simply watching your calorie intake, this recipe is a fantastic choice. Ready in just 20 minutes and serving 7, it's perfect for a quick and easy meal prep. At only 53 calories per serving, you can indulge in this tasty dish without any guilt. Made with simple, fresh ingredients like broccoli florets, mushrooms, garlic, and lemon juice, it's a delightful blend of flavors that will complement any main course. So why not give this Broccoli Italiano a try and impress your friends and family with your cooking skills? You won't be disappointed!

Ingredients

  • 5.5 cups broccoli florets 
  • large mushrooms fresh sliced
  • large mushrooms fresh sliced
  •  garlic clove minced
  • 0.5 cup spring onion thinly sliced
  • tablespoons juice of lemon 
  • teaspoons olive oil 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • steamer basket

Directions

  1. In a large saucepan, bring 1 in. of water to a boil.
  2. Place broccoli in a steamer basket over water; cover and steam for 4-5 minutes or until crisp-tender.
  3. In a nonstick skillet, cook onions in oil over medium heat for 1 minute.
  4. Add garlic; cook 30 seconds longer. Reduce heat.
  5. Add the broccoli, lemon juice, salt and pepper; toss to coat.
  6. Remove from the heat; let stand for 5 minutes before serving.
  7. Add mushrooms.

Nutrition Facts

Calories53kcal
Protein17.65%
Fat38.9%
Carbs43.45%

Properties

Glycemic Index
27.14
Glycemic Load
1.3
Inflammation Score
-6
Nutrition Score
12.563912973456%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.62mg
Naringenin
0.06mg
Luteolin
0.57mg
Kaempferol
5.71mg
Myricetin
0.07mg
Quercetin
3.14mg

Nutrients percent of daily need

Calories:53.37kcal
2.67%
Fat:2.63g
4.05%
Saturated Fat:0.41g
2.56%
Carbohydrates:6.61g
2.2%
Net Carbohydrates:4.37g
1.59%
Sugar:1.77g
1.96%
Cholesterol:0mg
0%
Sodium:191.9mg
8.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.68g
5.37%
Vitamin K:89.24µg
84.99%
Vitamin C:67.59mg
81.93%
Folate:52.77µg
13.19%
Vitamin A:517.46IU
10.35%
Manganese:0.21mg
10.32%
Fiber:2.24g
8.97%
Potassium:299.74mg
8.56%
Vitamin B2:0.14mg
8.52%
Vitamin B6:0.17mg
8.33%
Phosphorus:64.21mg
6.42%
Vitamin B5:0.63mg
6.29%
Vitamin E:0.94mg
6.24%
Vitamin B3:0.99mg
4.93%
Selenium:3.3µg
4.72%
Vitamin B1:0.07mg
4.66%
Magnesium:18.44mg
4.61%
Copper:0.09mg
4.48%
Calcium:42.94mg
4.29%
Iron:0.75mg
4.15%
Zinc:0.41mg
2.75%