Broccoli with Pecan Brown Butter

Vegetarian
Gluten Free
Health score
10%
Broccoli with Pecan Brown Butter
25 min.
10
163kcal

Suggestions

Ingredients

  • pounds broccoli cut into florets
  • cloves garlic chopped
  • 10 servings kosher salt 
  • tablespoon juice of lemon 
  • 0.7 cup pecans toasted chopped
  • 0.5 teaspoon pepper red
  • 10 servings pepper black freshly ground
  • stick butter salted
  •  shallots chopped

Equipment

  • bowl
  • frying pan
  • pot
  • tongs

Directions

  1. Bring a large pot of salted water to a boil over medium heat and add the broccoli. Blanch until tender-crisp and bright green, about 3 minutes.
  2. Drain well and set aside.
  3. Melt the butter in a large skillet over medium heat.
  4. Add the shallots, garlic, and pecans, and saute until the shallots and garlic are tender, about 3 to 4 minutes. Season with salt and pepper, to taste. Keep stirring until the butter begins to brown, another 3 minutes.
  5. Add the red pepper flakes and the broccoli. Using tongs, toss the broccoli with the butter and pecans. Cook, while tossing, until the broccoli is heated through, about 5 to 6 more minutes.
  6. Remove from heat and transfer to a serving bowl.
  7. Sprinkle with the lemon juice and season with salt and pepper, to taste.

Nutrition Facts

Calories163kcal
Protein7.9%
Fat73.19%
Carbs18.91%

Properties

Glycemic Index
18.4
Glycemic Load
1.5
Inflammation Score
-7
Nutrition Score
15.460000030372%

Flavonoids

Cyanidin
0.71mg
Delphinidin
0.48mg
Catechin
0.48mg
Epigallocatechin
0.37mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.07mg
Hesperetin
0.22mg
Naringenin
0.02mg
Luteolin
0.73mg
Kaempferol
7.11mg
Myricetin
0.07mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:163.28kcal
8.16%
Fat:14.28g
21.97%
Saturated Fat:6.33g
39.54%
Carbohydrates:8.3g
2.77%
Net Carbohydrates:5.07g
1.84%
Sugar:2.26g
2.51%
Cholesterol:24.3mg
8.1%
Sodium:298.81mg
12.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.47g
6.94%
Vitamin C:82.26mg
99.7%
Vitamin K:93.88µg
89.41%
Manganese:0.53mg
26.61%
Vitamin A:881.83IU
17.64%
Folate:61.02µg
15.25%
Fiber:3.24g
12.94%
Vitamin B6:0.2mg
10.22%
Potassium:341.62mg
9.76%
Phosphorus:85.82mg
8.58%
Vitamin B1:0.11mg
7.6%
Vitamin E:1.11mg
7.38%
Magnesium:28.95mg
7.24%
Vitamin B2:0.12mg
7.17%
Copper:0.13mg
6.67%
Vitamin B5:0.61mg
6.13%
Calcium:54.43mg
5.44%
Iron:0.94mg
5.2%
Zinc:0.72mg
4.79%
Selenium:2.85µg
4.07%
Vitamin B3:0.69mg
3.46%