Your Recipe

Sautéed Chinese Broccoli with Hoisin

Zutat  Menge  Kalorien 
Bouillon/Hühnerbrühe 127g 339kcal
Knoblauch 6g 9kcal
Olivenöl 14g 124kcal
Brokkoli, chinesisch, roh 907.185g 236kcal

Recipe Instructions:

Ingredients
2 pounds Chinese broccoli or broccolini
1 tablespoon extra virgin olive oil or oil of choice
2 cloves garlic minced
1/2 cup chicken broth or veggie broth
salt and pepper to taste
scallions minced, to garnish
hoisin optional garnish
Instructions
Trim the Chinese broccoli bottom stems, about one inch, and discard. Cut the remaining broccoli into thirds.
Heat olive oil in a deep pan or wok over medium high heat. Add garlic and saute until fragrant, about 30 seconds, before adding in the Chinese broccoli.
Toss with tongs to evenly coat. Saute for about 1 minute before pouring in the chicken broth.
Bring to a boil then cover and reduce to low. Steam until Chinese broccoli is bright green, about 4 minutes.
Serve Chinese broccoli on a large plate and garnish with scallions and drizzle with hoisin sauce before eating.

Nährwertangaben 
Portionsgröße  264 g | ml
Menge pro Portion  177
740
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.6g 12%
Gesättigte Fettsäuren  1.8g 9%
Natrium 7597mg 330%
Gesamte Kohlenhydrate  17g 6%
Ballaststoffe  5.9g 21%
Zucker  7.5g
Protein  8.1g 16%
Vitamin D 0mcg 0%
Kalzium 300mg 23%
Eisen  1.7mg 10%
Kalium 726mg 15%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 195.045 mcg 22%
Thiamin [B1] 0.262 mg 22%
Riboflavin [B2] 0.485 mg 37%
Niacin [B3] 1.833 mg 11%
Pantothensäure [B5] 0.199 mg 4%
Vitamin B6 0.218 mg 13%
Cobalamin [B12] 0.095 mcg 0%
Folat [B9] 246.073 mcg 0%
Vitamin C 67.949 mg 75%
Vitamin D 0 mcg 0%
Vitamin E 1.785 mg 12%
Vitamin K 204.208 mcg 170%
Betain 0.004 mg 0%
Cholin 96.972 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  16.8 g 6%
Sugars 7.5 g 15%
Ballaststoffe  5.9 g 21%
Carbohydrate 6.2 g 0%
Netto-Kohlenhydrate 9.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.002 g 0%
Arginin 0.01 g 0%
Asparaginsäure 0.007 g 0%
Cystein 0.001 g 0%
Glutaminsäure 0.012 g 0%
Glycin 0.003 g 0%
Histidin 0.002 g 0%
Isoleucin 0.003 g 0%
Leucin 0.005 g 0%
Lysin 0.004 g 0%
Methionin 0.001 g 0%
Phenylalanin 0.003 g 0%
Prolin 0.002 g 0%
Serin 0.003 g 0%
Threonin 0.002 g 0%
Tryptophan 0.001 g 0%
Tyrosin 0.001 g 0%
Valin 0.004 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 300.26 mg 23%
Kupfer 0.14 mg 16%
Fluorid 0 mcg 0%
Eisen  1.71 mg 10%
Magnesium 61.25 mg 15%
Mangan 0.07 mg 3%
Phosphor 152.52 mg 12%
Kalium 725.58 mg 15%
Selen 12.28 mcg 22%
Natrium 7596.51 mg 330%
Zink 0.98 mg 9%
andere
Nährstoff Menge  DV
Wasser 211.613 g 0%
Asche 17.526 g 0%