Clams with Broccoli Rape (

Dairy Free
Health score
50%
Clams with Broccoli Rape (
40 min.
6
197kcal

Suggestions

Ingredients

  • 0.5  bread crumbs dried
  • bunch broccoli rape cut into 5 inch pieces, 2 cups
  • 0.5 teaspoon chile flakes 
  • pound new zealand cockles rinsed scrubbed
  • 0.5 cup cooking wine dry white
  •  garlic cloves thinly sliced
  • tablespoons olive oil extra-virgin
  • cup passata rough tomato sauce
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • frying pan

Directions

  1. In a 12 to 14-inch saute pan, heat the oil and garlic over medium heat until the garlic is golden brown.
  2. Add the broccoli rape and cook for 3 minutes.
  3. Add the cockles, passata, white wine, and chile flakes, cover, and cook 7 to 8 minutes, until all the clams have just opened.
  4. Season with salt and pepper and pour into a serving bowl and sprinkle with bread crumbs.
  5. Serve immediately.

Nutrition Facts

Calories197kcal
Protein10.36%
Fat67.71%
Carbs21.93%

Properties

Glycemic Index
25.67
Glycemic Load
2.24
Inflammation Score
-8
Nutrition Score
17.243478256723%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.83mg
Kaempferol
7.95mg
Myricetin
0.09mg
Quercetin
3.34mg

Nutrients percent of daily need

Calories:196.66kcal
9.83%
Fat:14.62g
22.49%
Saturated Fat:2.07g
12.95%
Carbohydrates:10.65g
3.55%
Net Carbohydrates:7.29g
2.65%
Sugar:3.4g
3.78%
Cholesterol:0mg
0%
Sodium:231.89mg
10.08%
Alcohol:2.06g
100%
Alcohol %:1.38%
100%
Protein:5.03g
10.06%
Vitamin C:93.72mg
113.6%
Vitamin K:113.38µg
107.98%
Vitamin E:3.46mg
23.07%
Iron:3.17mg
17.61%
Vitamin A:858.21IU
17.16%
Folate:67.91µg
16.98%
Manganese:0.32mg
16.07%
Fiber:3.37g
13.46%
Potassium:466.59mg
13.33%
Vitamin B6:0.25mg
12.49%
Vitamin B2:0.17mg
10.27%
Phosphorus:84.6mg
8.46%
Magnesium:30.24mg
7.56%
Vitamin B3:1.47mg
7.37%
Vitamin B5:0.73mg
7.28%
Calcium:62.55mg
6.25%
Vitamin B1:0.09mg
5.88%
Copper:0.11mg
5.26%
Selenium:3.07µg
4.39%
Zinc:0.56mg
3.71%