Your Recipe

Broccoli Steaks with Spiced Tomato Jam

Zutat  Menge  Kalorien 
Brokkoli, roh 800g 272kcal
Weißer Zucker 67g 258kcal
Olivenöl 26.6g 235kcal
Chilipulver 2.7g 8kcal
Käse, Parmesankäse, gerieben 42.5243g 179kcal
Kirschtomaten, roh 550g 99kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp. olive oil, plus more for baking sheet
2 pt. cherry tomatoes
1/3 c. sugar
1 tsp. chili powder
3 1/2 oz. coarsely torn baguette (about 2 heaping cupfuls)
1 1/2 oz. grated Parmesan (about 1/3 cup)
2 broccoli crowns, halved
Kosher salt and ground black pepper
Directions
Step 1
Preheat oven to 425°F. Lightly grease a baking sheet. Combine tomatoes, sugar, chili powder, and 1 cup water in a small saucepan. Simmer, stirring occasionally, until completely broken down and glossy, 35 to 40 minutes.
Step 2
Meanwhile, combine bread and Parmesan in a food processor. Pulse until coarsely crumbled, 12 to 14 times. Spread on prepared baking sheet. Bake until golden brown, 4 to 5 minutes.
Step 3
Heat oil in a large cast-iron skillet over medium-high heat. Add broccoli, cut sides down, and cook until golden brown, 5 to 6 minutes. Flip and season with salt and pepper. Transfer to oven and bake until just tender, 14 to 16 minutes. Top broccoli with breadcrumbs and serve with tomato jam alongside.

Nährwertangaben 
Portionsgröße  372 g | ml
Menge pro Portion  263
1099
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  2.7g 14%
Natrium 279mg 12%
Gesamte Kohlenhydrate  37g 13%
Ballaststoffe  7.1g 25%
Zucker  24g
Protein  10g 20%
Vitamin D 0mcg 0%
Kalzium 204mg 16%
Eisen  2mg 11%
Kalium 991mg 21%
* 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 153.999 mcg 17%
Thiamin [B1] 0.197 mg 16%
Riboflavin [B2] 0.306 mg 24%
Niacin [B3] 2.181 mg 14%
Pantothensäure [B5] 1.323 mg 26%
Vitamin B6 0.483 mg 28%
Cobalamin [B12] 0.144 mcg 0%
Folat [B9] 146.814 mcg 0%
Vitamin C 197.242 mg 219%
Vitamin D 0 mcg 0%
Vitamin E 3.517 mg 23%
Vitamin K 219.715 mcg 183%
Betain 0.184 mg 0%
Cholin 49.18 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37 g 13%
Sugars 23.7 g 47%
Ballaststoffe  7.1 g 25%
Carbohydrate 30.3 g 0%
Netto-Kohlenhydrate 13.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.248 g 0%
Arginin 0.414 g 0%
Asparaginsäure 0.847 g 0%
Cystein 0.07 g 0%
Glutaminsäure 1.687 g 0%
Glycin 0.208 g 0%
Histidin 0.138 g 0%
Isoleucin 0.185 g 0%
Leucin 0.297 g 0%
Lysin 0.31 g 0%
Methionin 0.085 g 0%
Phenylalanin 0.274 g 0%
Prolin 0.249 g 0%
Serin 0.279 g 0%
Threonin 0.215 g 0%
Tryptophan 0.075 g 0%
Tyrosin 0.121 g 0%
Valin 0.278 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 204.19 mg 16%
Kupfer 0.18 mg 19%
Fluorid 3.16 mcg 0%
Eisen  2.04 mg 11%
Magnesium 61.85 mg 15%
Mangan 0.6 mg 26%
Phosphor 234.43 mg 19%
Kalium 991 mg 21%
Selen 8.96 mcg 16%
Natrium 278.57 mg 12%
Zink 1.54 mg 14%
andere
Nährstoff Menge  DV
Wasser 311.038 g 0%
Asche 3.187 g 0%