Directions:
- Cook the broccoli in a large pot of salted boiling water until just bright green, about 3 minutes. Drain and cool under cold running water. Drain again and pat dry with paper towels.
- Heat 2 teaspoons of the oil over medium-high heat in a small saucepan. Add the panko and cook, stirring, until the panko is just lightly toasted, 2 to 3 minutes. Set aside.
- Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the garlic and cook, stirring, until it just turns golden around the edges, about 3 minutes. Stir in the wine, pepper flakes and broccoli. Sprinkle with salt and cook, stirring frequently, until the broccoli is heated through and the wine has evaporated, about 5 minutes. Transfer to a platter and sprinkle with the panko and lemon zest.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 118.97 Kcal (498 kJ) | ||
| Calories from fat | 23.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.66g | 4% | |
|---|---|---|---|
| Sodium | 61.02mg | 3% | |
| Potassium | 509.25mg | 11% | |
| Total Carbs | 17.64g | 6% | |
| Sugars | 3.64g | 15% | |
| Dietary Fiber | 5.38g | 22% | |
| Protein | 5.9g | 12% | |
| Vitamin C | 136.5mg | 228% | |
| Iron | 2mg | 11% | |
| Calcium | 80mg | 8% | |
| Amount Per 100 g | |||
| Calories | 64.36 Kcal (269 kJ) | ||
| Calories from fat | 12.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.44g | 4% | |
|---|---|---|---|
| Sodium | 33.01mg | 3% | |
| Potassium | 275.5mg | 11% | |
| Total Carbs | 9.54g | 6% | |
| Sugars | 1.97g | 15% | |
| Dietary Fiber | 2.91g | 22% | |
| Protein | 3.19g | 12% | |
| Vitamin C | 73.9mg | 228% | |
| Iron | 1.1mg | 11% | |
| Calcium | 43.3mg | 8% | |
* 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.
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