Broccoli with Toasted Garlic Crumbs
1 serving of broccoli with toasted garlic crumbs contains 195 Calories. The macronutrient breakdown is 33% carbs, 57% fat, and 10% protein. This is a good source of potassium (8% of your Daily Value), vitamin c (113% of your Daily Value), and vitamin k (103% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 20 minutes
- Cook Time
- 20 minutes
Ingredients
- Lemon zest
½ tsp or 1g
Directions
- Trim broccoli and cut into florets about 2- to 3-inches wide (about 5-inches long).
- Put 1 inch of water in a 5-quart wide heavy pot, then put a steamer basket inside pot and bring water to a boil. Add broccoli and steam, covered, until just tender, 8 to 10 minutes.
- Meanwhile, cook garlic in oil in a 12-inch heavy skillet over moderately low heat, stirring occasionally, until pale golden, about 5 minutes. Stir in panko, pepper, and salt, then increase heat to moderate and cook, stirring occasionally, until crumbs are golden, about 3 minutes. Remove from heat and stir in zest.
- Transfer broccoli with tongs to crumb mixture in skillet and toss to coat.
Nutrition Facts
For 1 serving of broccoli with toasted garlic crumbs (140g)
Nutrient | Value | %DV |
---|---|---|
Calories | 195 | |
Fats | 13g | 17% |
Saturated fats | 2g | 9% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 223mg | 10% |
Carbs | 17g | 6% |
Net carbs | 13g | |
Fiber | 4g | 13% |
Sugar | 3g | |
Protein | 5g | |
Calcium | 79mg | 8% |
Iron | 2mg | 19% |
Potassium | 392mg | 8% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 28μg | |
Beta carotene | 410μg | |
Caffeine | 0mg | |
Choline | 23mg | 4% |
Copper | 0.1mg | 9% |
Fluoride | 0μg | |
Folate (B9) | 84μg | 21% |
Lycopene | 0μg | |
Magnesium | 30mg | 7% |
Manganese | 0.4mg | 17% |
Niacin | 2mg | 10% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 98mg | 14% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 13% |
Selenium | 6μg | 11% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 16% |
Vitamin A IU | 707IU | |
Vitamin A | 35μg | 4% |
Vitamin B12 | 0μg | 2% |
Vitamin B6 | 0.2mg | 18% |
Vitamin C | 102mg | 113% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 17% |
Vitamin K | 123μg | 103% |
Zinc | 1mg | 6% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0.2g | |
Maltose | 0.5g | |
Galactose | 0g | |
Starch | 7g | |
Fats | ||
Saturated fats | 2g | 9% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.2g | |
Arginine | 0.3g | |
Aspartic acid | 0.5g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.2g | |
Proline | 0.3g | |
Serine | 0.2g | |
Threonine | 0.2g | |
Tryptophan | 0.1g | |
Tyrosine | 0.1g | |
Valine | 0.2g |