Broccoli with Lemon Crumbs

Vegetarian
Health score
15%
Broccoli with Lemon Crumbs
45 min.
10
83kcal

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Ingredients

  • 10 servings pepper black freshly ground
  • slices bread whole-wheat
  • large bunch broccoli cut into florets
  • 24 ounce broccoli florets 
  • tablespoons butter 
  • 0.5 teaspoon kosher salt 
  •  optional: lemon 

Equipment

  • food processor
  • frying pan
  • pot
  • blender
  • plastic wrap
  • ziploc bags
  • microwave

Directions

  1. Whirl the bread in a food processor or blender to make bread crumbs. Melt the butter in a small skillet.
  2. Add the bread crumbs and saut over medium heat until toasted. Grate the zest from the lemon.
  3. Cut the lemon in half and squeeze the juice from one half into the pan.
  4. Add the salt and several grinds of black pepper and cook, stirring constantly, until dry. (The Lemon Crumbs can be made to this point up to 2 days ahead. Spoon into a plastic bag and set aside at room temperature.)
  5. Microwave the broccoli according to the package directions. (If using fresh broccoli, pile the florets on a microwave-safe plate and sprinkle with a few tablespoons of water. Cover with plastic wrap and microwave 3 to 5 minutes or until crisp-tender.)
  6. Remove and sprinkle with the Lemon Crumbs.
  7. Time-saver: Cook the broccoli florets right in their microwavable bag. No waiting for water to boil. And, again, no extra pot to clean.

Nutrition Facts

Calories83kcal
Protein18.66%
Fat29.07%
Carbs52.27%

Properties

Glycemic Index
23.02
Glycemic Load
3.29
Inflammation Score
-8
Nutrition Score
16.603478258719%

Flavonoids

Eriodictyol
2.31mg
Hesperetin
3.01mg
Naringenin
0.06mg
Luteolin
1.24mg
Kaempferol
10.1mg
Myricetin
0.13mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:82.61kcal
4.13%
Fat:3.04g
4.67%
Saturated Fat:1.63g
10.19%
Carbohydrates:12.29g
4.1%
Net Carbohydrates:8.39g
3.05%
Sugar:2.78g
3.09%
Cholesterol:6.02mg
2.01%
Sodium:203.52mg
8.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.39g
8.77%
Vitamin C:120.66mg
146.25%
Vitamin K:132.05µg
125.76%
Folate:87.22µg
21.8%
Manganese:0.35mg
17.68%
Vitamin A:875.67IU
17.51%
Fiber:3.9g
15.61%
Potassium:431.96mg
12.34%
Vitamin B6:0.24mg
12.03%
Vitamin B2:0.17mg
9.89%
Phosphorus:94.82mg
9.48%
Vitamin B5:0.81mg
8.09%
Vitamin B1:0.12mg
7.94%
Magnesium:30.45mg
7.61%
Vitamin E:1.1mg
7.32%
Calcium:71.55mg
7.15%
Selenium:4.91µg
7.01%
Iron:1.22mg
6.77%
Vitamin B3:1.15mg
5.75%
Zinc:0.6mg
3.98%
Copper:0.08mg
3.84%
Source:My Recipes