Your Recipe

Broccoli \"Steaks\" with Spicy Tomato Jam

Složka Množství Kalorie
Brokolice 450g 153kcal
Bílý cukr 50g 193kcal
Olivový olej 28g 248kcal
Chilli prášek 0.986g 3kcal
Chléb francouzský nebo vídeňský, celozrnný 250g 598kcal
Sýr, parmezán, strouhaný 16.8g 71kcal
Rajčata cherry 275g 50kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pt. cherry tomatoes
1/4 c. sugar
1/2 tsp. chili powder
3 1/2 oz. roughly torn baguette (generous 2 cups)
1 1/2 oz. finely grated Parmesan
2 tbsp. olive oil
2 broccoli crowns, each cut in half
Kosher salt and pepper
Directions
Step 1
Heat oven to 425°F. In a small saucepan, simmer tomatoes, sugar, chili powder and 1/2 cup water until completely broken down and glossy, 20 to 25 minutes.
Step 2
In a food processor, pulse bread with Parmesan to form coarse crumbs. Spread on a rimmed baking sheet and toast in oven until golden brown, 4 to 5 minutes.
Step 3
Meanwhile, heat a large cast-iron skillet on medium-high. Add oil, then broccoli crowns, cut sides down, and cook until golden brown, 5 to 6 minutes. Flip broccoli, season with 1/2 teaspoon each salt and pepper, transfer to oven and roast until just tender, about 16 minutes. Serve broccoli steak with tomato jam and crumbs.

nutriční údaje
Velikost porce 268 g | ml
Množství na porci 328
1374
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.5g 12%
Nasycené tuky 1.7g 8%
Sodík 356mg 15%
Sacharidy celkem 54g 20%
Vláknina 6.5g 23%
Cukr 16g
Bílkoviny 10g 20%
Vitamin D 0mcg 0%
Vápník 124mg 10%
Železo 1.6mg 9%
Draslík 633mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 76.982 mcg 9%
Thiamin [B1] 0.433 mg 36%
Riboflavin [B2] 0.321 mg 25%
Niacin [B3] 3.598 mg 22%
Kyselina pantotenová [B5] 0.727 mg 15%
Vitamin B6 0.36 mg 21%
Kobalamin [B12] 0.057 mcg 0%
Floát [B9] 163.132 mcg 0%
Vitamin C 109.77 mg 122%
Vitamin D 0 mcg 0%
Vitamin E 2.538 mg 17%
Vitamin K 125.013 mcg 104%
Betain 0.091 mg 0%
Cholin 33.258 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 53.9 g 20%
Sugars 16.2 g 32%
Vláknina 6.5 g 23%
Carbohydrate 20 g 0%
Čisté sacharidy 37.7g
aminokyseliny
živina Množství DV
Alanin 0.137 g 0%
Arginin 0.231 g 0%
Kyselina asparagová 0.463 g 0%
Cystein 0.038 g 0%
kyselina glutamová 0.91 g 0%
Glycin 0.115 g 0%
Histidin 0.076 g 0%
Izoleucin 0.102 g 0%
Leucin 0.164 g 0%
Lysin 0.171 g 0%
Metionin 0.047 g 0%
Fenylalanin 0.151 g 0%
Prolin 0.137 g 0%
Serin 0.155 g 0%
Treonin 0.118 g 0%
Tryptofan 0.041 g 0%
Tyrosin 0.066 g 0%
Valin 0.154 g 0%
Minerály
živina Množství DV
Vápník 124.14 mg 10%
Měď 0.21 mg 23%
Fluorid 1.58 mcg 0%
Železo 1.58 mg 9%
Hořčík 65.52 mg 16%
Mangan 0.32 mg 14%
Fosfor 217.49 mg 17%
Draslík 633.17 mg 13%
Selen 24.03 mcg 44%
Sodík 355.77 mg 15%
Zinek 1.5 mg 14%
další
živina Množství DV
Voda 191.293 g 0%
Popel 2.682 g 0%