dirty Broccoli Recipe

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dirty Broccoli
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Ingredients
8
Count
Nutrition
48
Calories
Total time
13
Minutes
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Ingredients:

Directions:

  1. Microwave broccoli spears and water, covered, for 5 minutes on high; drain and set aside.
  2. While the broccoli is cooking, heat the oil in a large skillet over medium-high heat.
  3. Add the garlic and cook for 1 minute.
  4. Add the bread crumbs, oregano, salt, and pepper; cook, stirring until the crumbs are toasted and golden brown - about 2 minutes.
  5. Add the broccoli and toss to coat with bread crumbs.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 47.95 Kcal (201 kJ)
Calories from fat 25.8 Kcal
% Daily Value*
Total Fat 2.87g 4%
Sodium 79.16mg 3%
Potassium 144.78mg 3%
Total Carbs 4.13g 1%
Sugars 0.69g 3%
Dietary Fiber 1.79g 7%
Protein 1.86g 4%
Vitamin C 38.7mg 65%
Iron 0.6mg 4%
Calcium 27mg 3%
Amount Per 100 g
Calories 70.85 Kcal (297 kJ)
Calories from fat 38.12 Kcal
% Daily Value*
Total Fat 4.24g 4%
Sodium 116.95mg 3%
Potassium 213.92mg 3%
Total Carbs 6.1g 1%
Sugars 1.02g 3%
Dietary Fiber 2.64g 7%
Protein 2.75g 4%
Vitamin C 57.2mg 65%
Iron 1mg 4%
Calcium 39.9mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.8
    Points
  • 1
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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