EatSmarter exclusive recipe

Steamed Broccoli

with Sesame Seeds, Honey and Soy Sauce
4.636365
Average: 4.6 (11 votes)
(11 votes)
Steamed Broccoli

Steamed Broccoli - Wonderfully spicy: Broccoli, Asian style

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
170
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie170 kcal(8 %)
Protein8 g(8 %)
Fat11 g(9 %)
Carbohydrates8 g(5 %)
Sugar added2 g(8 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.3 mg(21 %)
Folate98 μg(33 %)
Pantothenic acid1.8 mg(30 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C109 mg(115 %)
Potassium630 mg(16 %)
Calcium261 mg(26 %)
Magnesium75 mg(25 %)
Iron3.3 mg(22 %)
Iodine27 μg(14 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.6 g
Uric acid110 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
1 tablespoon
2 tablespoons
1 teaspoon
liquid Honey
1
1 teaspoon
1 tablespoon
12 ounces
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Lid, 1 Steamer basket

Preparation steps

1.
Steamed Broccoli preparation step 1

Peel garlic and cut into thin slices.

2.
Steamed Broccoli preparation step 2

Heat the olive oil in a small pot and fry the garlic over medium heat until light brown.

3.
Steamed Broccoli preparation step 3

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.

4.
Steamed Broccoli preparation step 4

Toast sesame seeds in a dry skillet until light brown.

5.
Steamed Broccoli preparation step 5

Rinse broccoli, divide into small florets and peel the thick stalk with a potato peeler.

6.
Steamed Broccoli preparation step 6

Cut broccoli stalk into thin slices and line the bottom of a steamer basket with the slices.

7.
Steamed Broccoli preparation step 7

Lay broccoli florets on the slices. Place steamer basket in a shallow pot filled with water.

8.
Steamed Broccoli preparation step 8

Cover pot and the steam broccoli 6-7 minutes.

9.
Steamed Broccoli preparation step 9

Remove broccoli from the steamer and mix with the sauce. Serve sprinkled with sesame seeds.