1 serving of broccoli with toasted garlic crumbs contains 195 Calories. The macronutrient breakdown is 33% carbs, 57% fat, and 10% protein. This is a good source of potassium (8% of your Daily Value), vitamin c (113% of your Daily Value), and vitamin k (103% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 20 minutes
- Cook Time
- 20 minutes
Ingredients
Lemon zest ½ tsp or 1g
Directions
- Trim broccoli and cut into florets about 2- to 3-inches wide (about 5-inches long).
- Put 1 inch of water in a 5-quart wide heavy pot, then put a steamer basket inside pot and bring water to a boil. Add broccoli and steam, covered, until just tender, 8 to 10 minutes.
- Meanwhile, cook garlic in oil in a 12-inch heavy skillet over moderately low heat, stirring occasionally, until pale golden, about 5 minutes. Stir in panko, pepper, and salt, then increase heat to moderate and cook, stirring occasionally, until crumbs are golden, about 3 minutes. Remove from heat and stir in zest.
- Transfer broccoli with tongs to crumb mixture in skillet and toss to coat.
Nutrition Facts
For 1 serving of broccoli with toasted garlic crumbs (140g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 195 | |
| Fats | 13g | 17% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 223mg | 10% |
| Carbs | 17g | 6% |
| Net carbs | 13g | |
| Fiber | 4g | 13% |
| Sugar | 3g | |
| Protein | 5g | |
| Calcium | 79mg | 8% |
| Iron | 2mg | 19% |
| Potassium | 392mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 28μg | |
| Beta carotene | 410μg | |
| Caffeine | 0mg | |
| Choline | 23mg | 4% |
| Copper | 0.1mg | 9% |
| Fluoride | 0μg | |
| Folate (B9) | 84μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 30mg | 7% |
| Manganese | 0.4mg | 17% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 1mg | 15% |
| Phosphorus | 98mg | 14% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 6μg | 11% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 707IU | |
| Vitamin A | 35μg | 4% |
| Vitamin B12 | 0μg | 2% |
| Vitamin B6 | 0.2mg | 18% |
| Vitamin C | 102mg | 113% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 17% |
| Vitamin K | 123μg | 103% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0.2g | |
| Maltose | 0.5g | |
| Galactose | 0g | |
| Starch | 7g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.5g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.3g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |






