Broccoli with Mushrooms
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
181
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 181 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 228.8 μg | (381 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 126 mg | (133 %) | ||
| Potassium | 514 mg | (13 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- garnish (for 4 people)
- 1 onion
- 400 grams shiitake mushrooms
- 500 grams Broccoli
- 4 Tbsps vegetable oil (for the pan)
- 3 Tbsps ight soy sauce
- juiced lemons
- salt
Preparation steps
1.
Peel onion and cut into half rings. Trim mushrooms, remove stems.
2.
Cut broccoli into florets. Peel thick stems and cut into slices. Blanch broccoli florets and stalks for about 3 minutes in a pot of boiling salted water, drain, rinse with cold water and drain again. Heat 3 tablespoons oil in a pan, saute onion until soft, add mushrooms and fry briefly, then add broccoli and fry for 1-2 minutes until browned. Arrange vegetables on a plate. Mix oil in a bowl with soy sauce, lemon juice and some salt to make a sauce. Drizzle the sauce over vegetables and serve.
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