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Crispy Cheesy Roasted Broccoli Recipe

Składnik Ilość Kalorie
Brokuł, surowy 400g 136kcal
Masło bez soli 28.4g 204kcal
Ser cheddar 235g 945kcal
Oliwa z oliwek 28g 248kcal
Ser, parmezan, tarty 25g 105kcal
Okruchy chleba 39.7g 157kcal
Czarny pieprz, mielony 1.15g 3kcal
Sól koszerna 11.8g 0kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 head broccoli cut into florets with 1-inch stems attached
2 tablespoons extra virgin olive oil
2 teaspoons kosher salt divided
½ teaspoon freshly ground black pepper
2 tablespoon unsalted butter melted
1/3 cup panko bread crumbs
1 cup shredded sharp cheddar cheese
¼ cup grated Parmesan cheese
1/8 teaspoon crushed red pepper flakes
INSTRUCTIONS
Heat oven to 450°F and set a large, rimmed sheet pan on the middle rack in the oven (while the oven heats).
While the oven preheats, bring a large pot of water and 1-teaspoon salt to boil.
While the water heats, rinse and cut the broccoli into florets (they should all be about the same size).
Fill a large mixing bowl with ice water, and set it next to the stove.
When the water is boiling, add the broccoli florets, and set the heat to medium-low. Boil the broccoli for 2 minutes. After 2 minutes, use a slotted spoon to submerge the broccoli in the ice water to cool for 2 minutes. Transfer the broccoli to a paper towel-lined plate to dry and pat dry with another paper towel.
In a large bowl, mix together broccoli, olive oil, 1-teaspoon salt and black pepper.
In a medium bowl, mix together the melted butter, panko crumbs, shredded cheddar, grated Parmesan cheese and red pepper flakes.
Remove the hot baking sheet from the oven and spread the broccoli mixture evenly over the pan.
Set the oven to broil and return the pan with the broccoli to the middle rack of the oven.
Broil the broccoli 4 minutes. Remove the pan from the oven, and
sprinkle the breadcrumb/cheese mixture evenly over the top of the broccoli.
Return the broccoli to the oven and broil another 3-5 minutes or until the broccoli is fork-tender and the cheese has melted and is crispy around the edges. Watch closely so the cheese doesn’t burn. (**Note: If the cheese is browning too quickly, remove the broccoli from the oven and turn off the broiler. After 1 minute, return the broccoli to the oven and let it finish cooking with residual heat.)
Serve immediately and…
Enjoy!

dane odżywcze
Wielkość porcji 192 g | ml
Ilość na porcję 449
1879
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 35g 45%
Tłuszcz nasycony 19g 95%
Sód 1760mg 77%
Węglowodany ogółem 17g 6%
Błonnik 3.1g 11%
Cukier 2.6g
Białko 23g 46%
Witamina D 0.4mcg 2%
Wapń 541mg 42%
Żelazo 1.4mg 8%
Potas 397mg 8%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 291.879 mcg 32%
Tiamina [B1] 0.186 mg 16%
Ryboflawina [B2] 0.433 mg 33%
Niacyna [B3] 1.343 mg 8%
Kwas pantotenowy [B5] 0.909 mg 18%
Witamina B6 0.232 mg 14%
Kobalamina [B12] 0.777 mcg 0%
Kwas foliowy [B9] 95.401 mcg 0%
Witamina C 89.2 mg 99%
Witamina D 0.353 mcg 2%
Witamina E 2.381 mg 16%
Witamina K 114.558 mcg 95%
Betaina 0.456 mg 0%
Cholina 32.412 mg 6%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 16.7 g 6%
Sugars 2.6 g 5%
Błonnik 3.1 g 11%
Carbohydrate 8.6 g 0%
Węglowodany netto 14.1g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.597 g 0%
Arginina 0.57 g 0%
kwas asparaginowy 1.428 g 0%
Cysteina 0.129 g 0%
Kwas glutaminowy 3.75 g 0%
Glicyna 0.461 g 0%
Histydyna 0.412 g 0%
Izoleucyna 0.846 g 0%
Leucyna 1.373 g 0%
Lizyna 0.785 g 0%
Metionina 0.384 g 0%
Alanina 0.817 g 0%
Prolina 1.722 g 0%
Seryna 0.649 g 0%
Treonina 0.747 g 0%
Tryptofan 0.371 g 0%
Tyrozyna 0.745 g 0%
Walina 1.015 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 540.59 mg 42%
Miedź 0.09 mg 10%
Fluor 0.3 mcg 0%
Żelazo 1.39 mg 8%
Magnez 43.95 mg 10%
Mangan 0.36 mg 16%
Fosfor 391.47 mg 31%
Potas 397.2 mg 8%
Selen 24.02 mcg 44%
Sód 1759.97 mg 77%
Cynk 2.97 mg 27%
inne
składnik odżywczy Ilość DV
Woda 114.175 g 0%
Popiół 3.755 g 0%