EatSmarter exclusive recipe

Pan-Roasted Broccoli

with Lemon and Capers
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Pan-Roasted Broccoli

Pan-Roasted Broccoli - Delicious lighter vegetables with an Italian flair

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Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
100
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie100 kcal(5 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.2 mg(14 %)
Folate70 μg(23 %)
Pantothenic acid1.5 mg(25 %)
Biotin0.3 μg(1 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C93 mg(98 %)
Potassium464 mg(12 %)
Calcium280 mg(28 %)
Magnesium41 mg(14 %)
Iron1.9 mg(13 %)
Iodine25 μg(13 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.4 g
Uric acid77 mg
Cholesterol8 mg
Development of this recipe:

Ingredients

for
1
Ingredients
5 ounces
2 teaspoons
Caper (from a jar)
1 piece
Parmesan cheese (10 grams)
3 sprigs
smooth Parsley
½ teaspoon
½
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Non-stick pan, 1 Wooden spoon, 1 Citrus juicer, 1 Tea strainer, 1 Fine grater, 1 Sieve, 1 Slotted spatula

Preparation steps

1.
Pan-Roasted Broccoli preparation step 1

Separate broccoli into florets. Rinse in a sieve and cut the florets into quarters.

2.
Pan-Roasted Broccoli preparation step 2

In a tea strainer or fine sieve, rinse and drain the capers. 

3.
Pan-Roasted Broccoli preparation step 3

Finely grate the Parmesan cheese. Rinse parsley, shake dry, pluck leaves and chop coarsely.

4.
Pan-Roasted Broccoli preparation step 4

Heat oil in a non-stick pan over medium heat. Cook the broccoli, turning occasionally, for about 5 minutes.

5.
Pan-Roasted Broccoli preparation step 5

Meanwhile, squeeze out the juice from the half lemon. Drizzle 1/2-1 teaspoon of lemon juice over the broccoli and season with salt and pepper to taste. Place broccoli on a plate and garnish with capers, Parmesan cheese and parsley.