Italian Broccoli Recipe

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Italian Broccoli
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Ingredients:

Directions:

  1. Wash and trim broccoli.
  2. Peel stems for about 1 inch from bottom; separate into small spears.
  3. Set aside.
  4. Put oil, onion and garlic in shallow baking dish large enough to hold broccoli in single layer.
  5. Microwave uncovered at high 1 to 2 minutes, or until onion is tender.
  6. Add broccoli in single layer, alternating stem and floweret ends.
  7. Turn broccoli over to coat with oil.
  8. Microwave, covered with vented plastic wrap, at high 3 minutes.
  9. Turn broccoli over, rotate dish 1/2 turn.
  10. Recover; microwave at high 2 to 3 minutes, or until broccoil is crisp-tender.
  11. Season with pepper and lemon juice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 105.42 Kcal (441 kJ)
Calories from fat 63.11 Kcal
% Daily Value*
Total Fat 7.01g 11%
Sodium 37.78mg 2%
Potassium 378.61mg 8%
Total Carbs 9.3g 3%
Sugars 2.72g 11%
Dietary Fiber 3.5g 14%
Protein 3.49g 7%
Vitamin C 105.8mg 176%
Iron 1.2mg 6%
Calcium 56.5mg 6%
Amount Per 100 g
Calories 77.97 Kcal (326 kJ)
Calories from fat 46.67 Kcal
% Daily Value*
Total Fat 5.19g 11%
Sodium 27.95mg 2%
Potassium 280.03mg 8%
Total Carbs 6.88g 3%
Sugars 2.01g 11%
Dietary Fiber 2.59g 14%
Protein 2.58g 7%
Vitamin C 78.2mg 176%
Iron 0.9mg 6%
Calcium 41.8mg 6%

* 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

  • 2
    Points
  • 3
    PointsPlus

Good Points

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

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