Steamed Broccoli
Steamed Broccoli - Wonderfully spicy: Broccoli, Asian style
Healthy, because
Even smarter
Nutritional values
Broccoli is one of the healthiest vegetables because it is rich in vitamins, minerals, and secondary plant substances. They strengthen the immune system and bones and lower cholesterol levels. If you steam them instead of cooking them, most of the valuable substances remain in the vegetable.
Steaming is a very gentle cooking method, which benefits broccoli, romanesco, and cauliflower.
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 311 μg | (518 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 630 mg | (16 %) | ||
| Calcium | 261 mg | (26 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 garlic cloves
- 1 Tbsp olive oil
- 2 Tbsps soy sauce
- 1 tsp liquid honey
- 1 Lime
- 1 tsp sesame oil
- 1 Tbsp Sesame seeds
- 12 ozs Broccoli
Kitchen utensils
Preparation steps
Peel garlic and cut into thin slices.
Heat the olive oil in a small pot and fry the garlic over medium heat until light brown.
Add soy sauce and honey and cook gently for 1 minute. Squeeze lime. Add 1 tablespoon lime juice and sesame oil to the soy sauce mixture. Set aside.
Toast sesame seeds in a dry skillet until light brown.
Rinse broccoli, divide into small florets and peel the thick stalk with a potato peeler.
Cut broccoli stalk into thin slices and line the bottom of a steamer basket with the slices.
Lay broccoli florets on the slices. Place steamer basket in a shallow pot filled with water.
Cover pot and the steam broccoli 6-7 minutes.
Remove broccoli from the steamer and mix with the sauce. Serve sprinkled with sesame seeds.
