Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Pan-Roasted Broccoli
Separate broccoli into florets. Rinse in a sieve and cut the florets into quarters.
In a tea strainer or fine sieve, rinse and drain the capers.
Finely grate the Parmesan cheese. Rinse parsley, shake dry, pluck leaves and chop coarsely.
Heat oil in a non-stick pan over medium heat. Cook the broccoli, turning occasionally, for about 5 minutes.
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.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
Healthy, because
This low-fat meal has only 100 calories but is packed with nutrients: 1 portion supplies the body with a ton of vegetable protein and dietary fiber. In addition, broccoli provides almost the entire daily requirement of immune-strengthening vitamin C.
Even smarter
If you want to serve the spicy broccoli as a vegetarian main course, you can serve it with garlic bread or pan-roasted potatoes.