Broccoli with Toasted Garlic Crumbs

Broccoli with Toasted Garlic Crumbs
Fat 57%Carbs 33%Protein 10%
Percent Calories

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

Directions

  1. Trim broccoli and cut into florets about 2- to 3-inches wide (about 5-inches long).
  2. 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.
  3. 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.
  4. 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)

NutrientValue%DV
Calories195
Fats13g 17%
Saturated fats2g 9%
Trans fats0g
Cholesterol0mg 0%
Sodium223mg 10%
Carbs17g 6%
Net carbs13g
Fiber4g 13%
Sugar3g
Protein5g
Calcium79mg 8%
Iron2mg 19%
Potassium392mg 8%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene28μg
Beta carotene410μg
Caffeine0mg
Choline23mg 4%
Copper0.1mg 9%
Fluoride0μg
Folate (B9)84μg 21%
Lycopene0μg
Magnesium30mg 7%
Manganese0.4mg 17%
Niacin2mg 10%
Pantothenic acid1mg 15%
Phosphorus98mg 14%
Retinol0μg
Riboflavin (B2)0.2mg 13%
Selenium6μg 11%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU707IU
Vitamin A35μg 4%
Vitamin B120μg 2%
Vitamin B60.2mg 18%
Vitamin C102mg 113%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 17%
Vitamin K123μg 103%
Zinc1mg 6%
Sugars
Sugar3g
Sucrose0.1g
Glucose1g
Fructose1g
Lactose0.2g
Maltose0.5g
Galactose0g
Starch7g
Fats
Saturated fats2g 9%
Monounsaturated fats9g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.2g
Arginine0.3g
Aspartic acid0.5g
Cystine0.1g
Glutamic acid1g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.3g
Lysine0.2g
Methionine0.1g
Phenylalanine0.2g
Proline0.3g
Serine0.2g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.1g
Valine0.2g

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