Flash-Roasted Broccoli with Spicy Crumbs

Dairy Free
Health score
1%
Flash-Roasted Broccoli with Spicy Crumbs
30 min.
30
44kcal

Suggestions

Ingredients

  • pounds broccoli trimmed cut into long spears
  • tablespoons dijon mustard 
  • clove garlic sliced
  • 0.3 cup olive oil extra-virgin
  • cup panko bread crumbs (Japanese bread crumbs)
  • ounces pepperoni sliced
  • 30 servings salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 42
  2. In a mini food processor, pulse the pepperoni with the garlic until finely chopped.
  3. Add the panko and pulse just to combine.
  4. In a medium skillet, heat 2 tablespoons of the olive oil.
  5. Add the crumb mixture and cook over moderate heat, stirring, until crisp and golden, about 5 minutes. Scrape onto a plate and let cool.
  6. Meanwhile, in a bowl, toss the broccoli with the remaining 1/4 cup of olive oil and season with salt.
  7. Spread the broccoli on a baking sheet and roast for about 15 minutes, turning once, until tender and browned in spots.
  8. Spread the mustard on one side of the broccoli and press the broccoli into the crumbs.
  9. Transfer the broccoli to a platter, sprinkle with any remaining crumbs and serve.

Nutrition Facts

Calories44kcal
Protein13.12%
Fat56.42%
Carbs30.46%

Properties

Glycemic Index
4.07
Glycemic Load
0.41
Inflammation Score
-3
Nutrition Score
5.0552174436009%

Flavonoids

Luteolin
0.24mg
Kaempferol
2.37mg
Myricetin
0.02mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:44.38kcal
2.22%
Fat:2.93g
4.5%
Saturated Fat:0.64g
4.03%
Carbohydrates:3.56g
1.19%
Net Carbohydrates:2.63g
0.96%
Sugar:0.65g
0.73%
Cholesterol:1.83mg
0.61%
Sodium:259.32mg
11.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.53g
3.06%
Vitamin C:27.01mg
32.74%
Vitamin K:32.19µg
30.65%
Folate:21.36µg
5.34%
Manganese:0.1mg
4.97%
Vitamin A:189.11IU
3.78%
Fiber:0.92g
3.69%
Vitamin E:0.52mg
3.46%
Vitamin B6:0.06mg
3.21%
Vitamin B1:0.05mg
3.2%
Selenium:2.16µg
3.09%
Potassium:106.61mg
3.05%
Vitamin B2:0.05mg
2.89%
Phosphorus:27.48mg
2.75%
Vitamin B3:0.43mg
2.13%
Vitamin B5:0.21mg
2.1%
Iron:0.37mg
2.07%
Magnesium:8.06mg
2.02%
Calcium:19.18mg
1.92%
Zinc:0.21mg
1.38%
Copper:0.02mg
1.14%
Source:My Recipes