Charred Broccoli Steaks
This two-step cooking process for broccoli creates delicious results. This kidney-friendly broccoli recipe starts with par-steaming and finishing in a hot cast-iron skillet.
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Servings: 3 servings
Serving Size:1 g
Nutrition
Calories:153 kcal
Carbs:6 g
Sodium:125 mg
Potassium:271 mg
Phosphorus:56 mg
Protein:2 g
Fiber:2 g
Equipment
- 1 Cutting Board
- 1 Large pot
- 1 Steaming basket
- 1 Large pan
- 1 Small Bowl
- 1 Chef knife
Ingredients
- 1 Medium head of Broccoli About 9 oz
- â…› tsp Salt
- ¼ tsp Ground black pepper
- 3 tbsp Olive oil
Instructions
- Rinse broccoli and trim the end of the stock. Steam the whole head of broccoli for 5 minutes.
- Cut the broccoli longways, starting at the stock, into three thin steak-like pieces. In a small bowl, mix together the salt and pepper. Season both sides with the salt and pepper mix.
- Add the oil to the pan and turn to medium-high heat. When the oil is hot, add the broccoli. Sear for 5 minutes on each side.
Full Nutrition
Nutrition Facts
Charred Broccoli Steaks
Amount Per Serving (1 g)
Calories 153
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Sodium 125mg5%
Potassium 271mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 1g1%
Protein 2g4%
Vitamin A 531IU11%
Vitamin B1 0.1mg7%
Vitamin B2 0.1mg6%
Vitamin B3 1mg5%
Vitamin B5 0.5mg5%
Vitamin B6 0.1mg5%
Vitamin C 76mg92%
Vitamin E 3mg20%
Vitamin K 95µg90%
Calcium 41mg4%
Copper 0.05mg3%
Folate 54µg14%
Iron 1mg6%
Manganese 0.2mg10%
Magnesium 18mg5%
Phosphorus 56mg6%
Selenium 2µg3%
Zinc 0.4mg3%
* Percent Daily Values are based on a 2000 calorie diet.
