Your Recipe

Roy Finamore\'s Broccoli Cooked Forever

Zutat  Menge  Kalorien 
Brokkoli, roh 1216g 413kcal
Sardellen 10g 13kcal
Knoblauch 9g 13kcal
Olivenöl 224g 1980kcal
Paprika, scharfer Chili, rot, roh 90g 36kcal

Recipe Instructions:

2 bunches (2-2 1/4 pounds) broccoli
1 cup olive oil
3 garlic cloves, sliced thin
2 small hot peppers, halved lengthwise (Finamore likes small red peppers, but you can substitute green Thai chiles, various dried ones, even a big pinch of red chile flakes)
4 anchovy fillets, chopped
Coarse salt and freshly ground black pepper

Bring a large pot of water to a boil.
While the water is heating, cut the florets off the broccoli. Peel the stems and cut them into rather thick slices, about 1/3 inch.
When the water comes to a boil, add the broccoli and cover the pot to bring it back to a boil quickly. Blanch the broccoli for five minutes. Drain.
Put olive oil and garlic in a large skillet over medium heat. When the garlic starts to sizzle, add the hot peppers and anchovies. Cook, giving a stir or two, until the anchovies melt. Add the broccoli, season with salt and pepper, and stir well. Cover the skillet, turn the heat to very low, and cook for two hours. Use a spatula to turn the broccoli over in the skillet a few times, but try not to break it up. It will be very tender when done.
Use a slotted spoon to transfer the broccoli to a serving dish. It is delicious hot or at room temperature.

Nährwertangaben 
Portionsgröße  258 g | ml
Menge pro Portion  409
1713
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 38g 49%
Gesättigte Fettsäuren  5.3g 26%
Natrium 71mg 3%
Gesamte Kohlenhydrate  15g 6%
Ballaststoffe  5.5g 20%
Zucker  4.3g
Protein  6.4g 13%
Vitamin D 0mcg 0%
Kalzium 103mg 8%
Eisen  1.9mg 11%
Kalium 701mg 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 70.277 mcg 8%
Thiamin [B1] 0.159 mg 13%
Riboflavin [B2] 0.256 mg 20%
Niacin [B3] 1.726 mg 11%
Pantothensäure [B5] 1.211 mg 24%
Vitamin B6 0.451 mg 27%
Cobalamin [B12] 0.01 mcg 0%
Folat [B9] 131.325 mcg 0%
Vitamin C 202.802 mg 225%
Vitamin D 0 mcg 0%
Vitamin E 7.071 mg 47%
Vitamin K 230.511 mcg 192%
Betain 0.037 mg 0%
Cholin 40.602 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  15.3 g 6%
Sugars 4.3 g 9%
Ballaststoffe  5.5 g 20%
Carbohydrate 14 g 0%
Netto-Kohlenhydrate 11g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.246 g 0%
Arginin 0.431 g 0%
Asparaginsäure 0.744 g 0%
Cystein 0.067 g 0%
Glutaminsäure 1.201 g 0%
Glycin 0.211 g 0%
Histidin 0.137 g 0%
Isoleucin 0.189 g 0%
Leucin 0.309 g 0%
Lysin 0.322 g 0%
Methionin 0.092 g 0%
Phenylalanin 0.262 g 0%
Prolin 0.249 g 0%
Serin 0.274 g 0%
Threonin 0.207 g 0%
Tryptophan 0.076 g 0%
Tyrosin 0.12 g 0%
Valin 0.288 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 102.89 mg 8%
Kupfer 0.11 mg 12%
Fluorid 0 mcg 0%
Eisen  1.92 mg 11%
Magnesium 47.07 mg 11%
Mangan 0.48 mg 21%
Phosphor 145.41 mg 12%
Kalium 701.5 mg 15%
Selen 5.96 mcg 11%
Natrium 70.97 mg 3%
Zink 0.92 mg 8%
andere
Nährstoff Menge  DV
Wasser 196.283 g 0%
Asche 1.859 g 0%