Your Recipe

Broccoli \"Steaks\" with Spicy Tomato Jam

Ingredient Amount Calories
Broccoli, raw 450g 153kcal
White sugar 50g 193kcal
Olive oil 28g 248kcal
Chili powder 0.986g 3kcal
Bread, french or vienna, whole wheat 250g 598kcal
Cheese, parmesan, grated 16.8g 71kcal
Tomatoes, Cherry, Raw 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.

Nutrition Facts
Portion Size 268 g | ml
Amount Per Portion 328
1374
kcal
kilojoules
% Daily Value *
Total Fat 9.5g 12%
Saturated Fat 1.7g 8%
Sodium 356mg 15%
Total Carbohydrate 54g 20%
Dietary Fiber 6.5g 23%
Sugar 16g
Protein 10g 20%
Vitamin D 0mcg 0%
Calcium 124mg 10%
Iron 1.6mg 9%
Potassium 633mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.727 mg 15%
Vitamin B6 0.36 mg 21%
Cobalamin [B12] 0.057 mcg 0%
Floate [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%
Betaine 0.091 mg 0%
Choline 33.258 mg 6%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 53.9 g 20%
Sugars 16.2 g 32%
Dietary fiber 6.5 g 23%
Carbohydrate 20 g 0%
Net carbs 37.7g
Aminoacids
Nutrient Amount DV
Alanine 0.137 g 0%
Arginine 0.231 g 0%
Aspartic acid 0.463 g 0%
Cysteine 0.038 g 0%
Glutamic acid 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%
Methionine 0.047 g 0%
Phenylalanine 0.151 g 0%
Proline 0.137 g 0%
Serine 0.155 g 0%
Threonine 0.118 g 0%
Tryptophan 0.041 g 0%
Tyrosine 0.066 g 0%
Valine 0.154 g 0%
Minerals
Nutrient Amount DV
Calcium 124.14 mg 10%
Copper 0.21 mg 23%
Fluoride 1.58 mcg 0%
Iron 1.58 mg 9%
Magnesium 65.52 mg 16%
Manganese 0.32 mg 14%
Phosphorus 217.49 mg 17%
Potassium 633.17 mg 13%
Selenium 24.03 mcg 44%
Sodium 355.77 mg 15%
Zinc 1.5 mg 14%
Other
Nutrient Amount DV
Water 191.293 g 0%
Ash 2.682 g 0%