Pan-Roasted Broccoli
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.
If you want to serve the spicy broccoli as a vegetarian main course, you can serve it with garlic bread or pan-roasted potatoes.
(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 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 284.9 μg | (475 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 0.3 μg | (1 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 464 mg | (12 %) | ||
| Calcium | 280 mg | (28 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 5 g |
Preparation steps
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.