Tag Archives: Broccoli

Diet Nutritional

Roasted Broccoli with Garlic

Leave a comment
Diet Nutritional Stats Roasted Broccoli with Garlic
Serving Size 179 g
Amount Per Serving
Calories 78 Calories from Fat 23
% Daily Value
Total Fat 2.5g 4%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 58mg 2%
Total Carbohydrates 12.2g 4%
Dietary Fiber 4.6g 18%
Sugars 3.0g
Protein 5.1g
Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9%
  1. 8 Cups broccoli
  2. 1/2 Tbs Olive Oil
  3. PAM Spray
  4. 2 garlic cloves, minced
  5. Large pinch of dried red pepper

Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli  about 5 minutes longer. Season with pepper.

Diet Nutritional

Broccoli Rabe with Bulgur and Walnuts

Leave a comment
Diet Nutritional Stats Broccoli Rabe with Bulgur and Walnuts
Serving Size 399 g
Amount Per Serving
Calories 259 Calories from Fat 76
% Daily Value
Total Fat 8.5g 13%
Saturated Fat 0.8g 4%
Cholesterol 0mg 0%
Sodium 54mg 2%
Total Carbohydrates 38.5g 13%
Dietary Fiber 7.0g 28%
Sugars 0.0g
Protein 10.9g
Vitamin A 147% Vitamin C 170% Iron 24% Calcium 23%
  1. 1 cup medium-grind bulgur
  2. 2 1/2 cups boiling water
  3. 1 1/2 pounds broccoli rabe; with the last 1 inch of stem removed
  4. PAM Spray
  5. 2/3 cup shallots, minced
  6. 1/4 cup finely chopped walnuts
  7. 2 tablespoons fresh lemon juice

Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.

Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.

Heat PAM spray in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.

Diet Nutritional

Steamed Broccoli with Garlic, and Lemon

Leave a comment
Diet Nutritional Stats Steamed Broccoli with Garlic & Lemon
Serving Size 91.1 g
Amount Per Serving
Calories 60 Calories from Fat 33
% Daily Value
Total Fat 3.7g 6%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrates 6.1g 2%
Dietary Fiber 2.2g 9%
Sugars 1.5g
Protein 2.5g
Vitamin A 11% Vitamin C 128% Iron 4% Calcium 4%
  1. 1 small bunch broccoli (about 3/4 pound)
  2. 1 garlic clove
  3. 1 1/2 tablespoons olive oil
  4. 1 1/2 teaspoons fresh lemon juice

Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.

While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.