Broccoli Polonaise

Health score
14%
Broccoli Polonaise
30 min.
4
167kcal

Suggestions

Ingredients

  • pound broccoli cut into florets
  • tablespoons butter 
  • 0.5 cup bread crumbs dry
  •  hardboiled egg finely chopped
  • tablespoon parmesan cheese grated

Equipment

  • sauce pan

Directions

  1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat.
  2. Add the broccoli, cover, and steam until just tender, 2 to 6 minutes depending on thickness.
  3. Drain broccoli and place into a serving dish.
  4. In a small saucepan over medium heat, melt the butter; stir in bread crumbs and Parmesan cheese, and cook until the crumbs are golden brown, 1 to 2 minutes.
  5. Sprinkle the browned crumbs onto the steamed broccoli, and toss gently.
  6. Sprinkle the broccoli with chopped egg.

Nutrition Facts

Calories167kcal
Protein16.04%
Fat43.76%
Carbs40.2%

Properties

Glycemic Index
20.5
Glycemic Load
1.47
Inflammation Score
-8
Nutrition Score
18.39739129336%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.07mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:166.71kcal
8.34%
Fat:8.49g
13.06%
Saturated Fat:4.49g
28.07%
Carbohydrates:17.55g
5.85%
Net Carbohydrates:13.99g
5.09%
Sugar:2.91g
3.23%
Cholesterol:62.76mg
20.92%
Sodium:218.63mg
9.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7g
14%
Vitamin C:101.15mg
122.61%
Vitamin K:117.11µg
111.53%
Folate:91.67µg
22.92%
Vitamin A:957.21IU
19.14%
Manganese:0.37mg
18.33%
Vitamin B2:0.26mg
15.17%
Selenium:10.59µg
15.13%
Vitamin B1:0.22mg
14.67%
Fiber:3.56g
14.22%
Phosphorus:128.22mg
12.82%
Potassium:404.53mg
11.56%
Vitamin B6:0.23mg
11.56%
Calcium:96.98mg
9.7%
Vitamin B5:0.91mg
9.11%
Iron:1.64mg
9.09%
Vitamin B3:1.63mg
8.16%
Vitamin E:1.19mg
7.95%
Magnesium:31.45mg
7.86%
Zinc:0.85mg
5.68%
Copper:0.09mg
4.61%
Vitamin B12:0.21µg
3.58%
Vitamin D:0.28µg
1.88%
Source:Allrecipes