EatSmarter exclusive recipe

Marinated Romanesco

with Crispy Prosciutto
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Marinated Romanesco

Marinated Romanesco - Vegetable pleasure to the extreme!

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
430
calories
Calories

Healthy, because

Even smarter

Nutritional values

Because of the light green "turrets" Romanesco is also called "minaret cabbage". This special variety of cauliflower ensures that one serving covers twice the daily requirement of vitamin C. Together with the hearty bread, the decorative tips also provide around half of the daily requirement of fibre.

If you can't get romanesco: Use cauliflower or broccoli instead, or mix the two.

1 serving contains
(Percentage of daily recommendation)
Calorie430 kcal(20 %)
Protein20 g(20 %)
Fat23 g(20 %)
Carbohydrates33 g(22 %)
Sugar added2 g(8 %)
Roughage15 g(50 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E7.7 mg(64 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin8 mg(67 %)
Vitamin B₆0.7 mg(50 %)
Folate222 μg(74 %)
Pantothenic acid4 mg(67 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C241 mg(254 %)
Potassium1,700 mg(43 %)
Calcium447 mg(45 %)
Magnesium158 mg(53 %)
Iron6.9 mg(46 %)
Iodine59 μg(30 %)
Zinc4 mg(50 %)
Saturated fatty acids3.6 g
Uric acid260 mg
Cholesterol10 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 lemon
1 teaspoon Mustard
½ teaspoon brown sugar
4 tablespoons olive oil
salt
peppers
1 Romanesco broccoli (about 750 grams)
2 slices Whole Wheat Bread (each about 50 grams; with nuts)
6 sprigs smooth parsley
1 bunch Chives
4 sun-dried tomatoes
4 slices Prosciutto (10 grams each, without fat)
How healthy are the main ingredients?
lemonMustardsugarolive oilsaltRomanesco broccoli
Preparation

Kitchen utensils

1 Whisk, 1 Small knife, 1 Cutting board, 1 Bowl, 1 Pot (with lid), 1 Skillet, 1 Sieve, 1 Teaspoon, 1 Tablespoon, 1 Citrus juicer, 1 deep Plate, 1 Serrated knife, 1 Wooden spoon, 1 Large knife, 1 Small bowl

Preparation steps

1.
Marinated Romanesco preparation step 1

Cut lemon in half, squeeze juice and stir the juice in a small bowl with mustard and sugar. Whisk in 3 tablespoons of oil and season with salt and pepper.

2.
Marinated Romanesco preparation step 2

Trim Romanesco, rinse and divide into florets. In a pot, boil about 250 ml (approximately 1 cup) of salted water. Pour in florets, cover and cook for about 8 minutes. Drain in a sieve.

3.
Marinated Romanesco preparation step 3

Add Romanesco to a bowl, drizzle with lemon sauce while still hot and marinate for about 15 minutes.

4.
Marinated Romanesco preparation step 4

Meanwhile, cut the bread into small cubes. Heat the remaining oil in a pan and fry the bread cubes on all sides until crispy.

5.
Marinated Romanesco preparation step 5

Rinse the parsley, shake dry, pluck off the leaves and chop. Rinse chives, shake dry and cut into rolls. Cut tomatoes and prosciutto into cubes.

6.
Marinated Romanesco preparation step 6

Season the marinated Romanesco florets with salt and pepper. Mix tomatoes, prosciutto and herbs with the bread cubes, sprinkle on the Romanesco and serve.