Broccoli with Curry Sauce and Macadamias
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
307
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 307 cal. | (15 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 452 μg | (753 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 3.8 mg | (63 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 296 mg | (312 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 19 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram Broccoli
- 300 milliliters Vegetable broth
- 300 milliliters salt
- 2 Grapefruit
- 2 Tbsps Curry powder
- 4 Tbsps Whipped cream
- freshly ground peppers
- 4 Tbsps chopped Macadamia Nuts
Preparation steps
1.
Divide broccoli into florets. Peel stalks and cook in vegetable broth, covered, for about 10 minutes or until tender and liquid is mostly evaporated.
2.
Blanch broccoli florets in boiling salted water for 5 minutes. Drain and keep warm. Squeeze grapefruit juice.
3.
Add curry powder and 200 ml (approximately 3/4 cup) of grapefruit juice to broccoli stalks, heat up and puree with an immmersion blender. Add sour cream and season sauce with salt and pepper.
4.
Arrange broccoli florets on plates, drizzle with sauce and sprinkle with nuts. Serve.
