Broccoli with Toasted Garlic Crumbs

Broccoli with Toasted Garlic Crumbs
Fat 57% Carbs 33% Protein 10%
Percent Calories

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).

6 servings
Prep Time
20 minutes
Cook Time
20 minutes



  1. Trim broccoli and cut into florets about 2- to 3-inches wide (about 5-inches long).
  2. 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.
  3. 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.
  4. 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%
Sugar 3g
Sucrose 0.1g
Glucose 1g
Fructose 1g
Lactose 0.2g
Maltose 0.5g
Galactose 0g
Starch 7g
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

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