Your Recipe

Spicy Garlic Broccoli

Složka Množství Kalorie
Brokolice 453.59g 154kcal
Česnek 9g 13kcal
Olivový olej 28g 248kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons extra-virgin olive oil

1 pound fresh broccoli, cut into spears

3 cloves garlic, minced

1 pinch red pepper flakes

3 tablespoons water

salt and ground black pepper to taste

Directions
Heat oil in a nonstick pan. Add garlic and pepper flakes to the hot oil and cook for 2 to 3 minutes. Add broccoli and stir until well coated in oil. Add water and cover the pan. Steam until tender but not mushy, about 5 minutes. Add salt and pepper.

Cook's Note:
If you would like a little acidity you can squeeze in half a lemon.

nutriční údaje
Velikost porce 123 g | ml
Množství na porci 104
434
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.4g 10%
Nasycené tuky 1g 5%
Sodík 38mg 2%
Sacharidy celkem 8.3g 3%
Vláknina 3g 11%
Cukr 2g
Bílkoviny 3.3g 7%
Vitamin D 0mcg 0%
Vápník 57mg 4%
Železo 0.9mg 5%
Draslík 367mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 35.153 mcg 4%
Thiamin [B1] 0.085 mg 7%
Riboflavin [B2] 0.135 mg 10%
Niacin [B3] 0.74 mg 5%
Kyselina pantotenová [B5] 0.663 mg 13%
Vitamin B6 0.226 mg 13%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 71.508 mcg 0%
Vitamin C 101.853 mg 113%
Vitamin D 0 mcg 0%
Vitamin E 1.894 mg 13%
Vitamin K 119.464 mcg 100%
Betain 0.007 mg 0%
Cholin 22.089 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 8.3 g 3%
Sugars 2 g 4%
Vláknina 3 g 11%
Carbohydrate 8.3 g 0%
Čisté sacharidy 6.3g
aminokyseliny
živina Množství DV
Alanin 0.121 g 0%
Arginin 0.231 g 0%
Kyselina asparagová 0.38 g 0%
Cystein 0.033 g 0%
kyselina glutamová 0.633 g 0%
Glycin 0.105 g 0%
Histidin 0.069 g 0%
Izoleucin 0.094 g 0%
Leucin 0.153 g 0%
Lysin 0.159 g 0%
Metionin 0.045 g 0%
Fenylalanin 0.137 g 0%
Prolin 0.127 g 0%
Serin 0.141 g 0%
Treonin 0.103 g 0%
Tryptofan 0.039 g 0%
Tyrosin 0.059 g 0%
Valin 0.148 g 0%
Minerály
živina Množství DV
Vápník 57.44 mg 4%
Měď 0.05 mg 6%
Fluorid 0 mcg 0%
Železo 0.91 mg 5%
Hořčík 24.38 mg 6%
Mangan 0.28 mg 12%
Fosfor 78.28 mg 6%
Draslík 367.43 mg 8%
Selen 3.15 mcg 6%
Sodík 37.94 mg 2%
Zinek 0.49 mg 4%
další
živina Množství DV
Voda 102.582 g 0%
Popel 0.975 g 0%