Your Recipe

Broccoli \"Steaks\" with Spicy Tomato Jam

Zutat  Menge  Kalorien 
Brokkoli, roh 450g 153kcal
Weißer Zucker 50g 193kcal
Olivenöl 28g 248kcal
Chilipulver 0.986g 3kcal
Brot, Französisch oder Wiener, Vollkorn 250g 598kcal
Käse, Parmesankäse, gerieben 16.8g 71kcal
Kirschtomaten, roh 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.

Nährwertangaben 
Portionsgröße  268 g | ml
Menge pro Portion  328
1374
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.5g 12%
Gesättigte Fettsäuren  1.7g 8%
Natrium 356mg 15%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  6.5g 23%
Zucker  16g
Protein  10g 20%
Vitamin D 0mcg 0%
Kalzium 124mg 10%
Eisen  1.6mg 9%
Kalium 633mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.727 mg 15%
Vitamin B6 0.36 mg 21%
Cobalamin [B12] 0.057 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  53.9 g 20%
Sugars 16.2 g 32%
Ballaststoffe  6.5 g 23%
Carbohydrate 20 g 0%
Netto-Kohlenhydrate 37.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.137 g 0%
Arginin 0.231 g 0%
Asparaginsäure 0.463 g 0%
Cystein 0.038 g 0%
Glutaminsäure 0.91 g 0%
Glycin 0.115 g 0%
Histidin 0.076 g 0%
Isoleucin 0.102 g 0%
Leucin 0.164 g 0%
Lysin 0.171 g 0%
Methionin 0.047 g 0%
Phenylalanin 0.151 g 0%
Prolin 0.137 g 0%
Serin 0.155 g 0%
Threonin 0.118 g 0%
Tryptophan 0.041 g 0%
Tyrosin 0.066 g 0%
Valin 0.154 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 124.14 mg 10%
Kupfer 0.21 mg 23%
Fluorid 1.58 mcg 0%
Eisen  1.58 mg 9%
Magnesium 65.52 mg 16%
Mangan 0.32 mg 14%
Phosphor 217.49 mg 17%
Kalium 633.17 mg 13%
Selen 24.03 mcg 44%
Natrium 355.77 mg 15%
Zink 1.5 mg 14%
andere
Nährstoff Menge  DV
Wasser 191.293 g 0%
Asche 2.682 g 0%