Sauteed Broccoli and Carrots with Parmesan Cream Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 366.6 μg | (611 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 188 mg | (198 %) | ||
| Potassium | 928 mg | (23 %) | ||
| Calcium | 471 mg | (47 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the broccoli
- 28 ozs Broccoli
- 4 carrots
- 2 garlic cloves
- salt
- peppers (freshly ground)
- 3 Tbsps vegetable oil
- 1 tsp Curry powder
- ½ tsp sugar
- For the Parmesan cream
- 7 ozs Whipped cream
- 1 Tbsp butter
- 4 ozs grated Parmesan
Preparation steps
For the broccoli: Rinse the broccoli, remove the woody stems and cut each head lengthwise into 4 or 8 pieces depending on size. Peel the carrots and cut each carrot lengthwise into 4 or 8 pieces depending on size.
Blanch the broccoli and carrots in boiling salted water until tender-crisp, about 3-4 minutes. Remove, rinse with cold water and drain. Peel and halve the garlic.
Heat the oil in a skillet. Add the garlic and cook until golden brown. Remove and keep warm. Add the vegetables and sprinkle with curry. Cook, stirring, until the vegetables are completely cooked, about 5 minutes. Sprinkle with the sugar and stir until the vegetables are caramelized. Stir in the garlic. If necessary, add some water.
Meanwhile, place the cream and butter in a saucepan and bring to a boil. Whisk in the cheese until melted. Season with pepper to taste.
To serve, arrange the vegetables on a warm plate with the Parmesan cream sauce.
