Your Recipe

Broccoli \"Steaks\" with Spicy Tomato Jam

Ingrédient Quantité Calories
Broccoli 450g 153kcal
Sucre blanc 50g 193kcal
Huile d'olive 28g 248kcal
Poudre de chili 0.986g 3kcal
Pain, français ou viennois, blé entier 250g 598kcal
Fromage, parmesan, râpé 16.8g 71kcal
Tomates cerises, crues 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.

Valeurs nutritives
Taille des portions 268 g | ml
Quantité par portion 328
1374
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.5g 12%
Gras saturés 1.7g 8%
Sodium 356mg 15%
Total des glucides 54g 20%
Fibres alimentaires 6.5g 23%
Sucre 16g
Protéine 10g 20%
Vitamine D 0mcg 0%
Calcium 124mg 10%
Fer 1.6mg 9%
Potassium 633mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 76.982 mcg 9%
Thiamine [B1] 0.433 mg 36%
Riboflavine [B2] 0.321 mg 25%
Niacine [B3] 3.598 mg 22%
Acide pantothénique [B5] 0.727 mg 15%
Vitamine B6 0.36 mg 21%
Cobalamine [B12] 0.057 mcg 0%
Floate [B9] 163.132 mcg 0%
Vitamine C 109.77 mg 122%
Vitamine D 0 mcg 0%
Vitamine E 2.538 mg 17%
Vitamine K 125.013 mcg 104%
Bétaïne 0.091 mg 0%
Choline 33.258 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 53.9 g 20%
Sugars 16.2 g 32%
Fibres alimentaires 6.5 g 23%
Carbohydrate 20 g 0%
Glucides nets 37.7g
acides aminés
nutriment Quantité DV
Alanine 0.137 g 0%
Arginine 0.231 g 0%
Acide aspartique 0.463 g 0%
Cystéine 0.038 g 0%
Acide glutamique 0.91 g 0%
Glycine 0.115 g 0%
Histidine 0.076 g 0%
Isoleucine 0.102 g 0%
Leucine 0.164 g 0%
Lysine 0.171 g 0%
Méthionine 0.047 g 0%
Phénylalanine 0.151 g 0%
Proline 0.137 g 0%
Sérine 0.155 g 0%
Thréonine 0.118 g 0%
Tryptophane 0.041 g 0%
Tyrosine 0.066 g 0%
Valine 0.154 g 0%
Minéraux
nutriment Quantité DV
Calcium 124.14 mg 10%
Cuivre 0.21 mg 23%
Fluorure 1.58 mcg 0%
Fer 1.58 mg 9%
Magnésium 65.52 mg 16%
Manganèse 0.32 mg 14%
Phosphore 217.49 mg 17%
Potassium 633.17 mg 13%
Sélénium 24.03 mcg 44%
Sodium 355.77 mg 15%
Zinc 1.5 mg 14%
autres
nutriment Quantité DV
Eau 191.293 g 0%
Cendres 2.682 g 0%