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Broccoli With Sautéed Bread Crumbs & Garlic

 
One serving costs about $1.32

$1.32 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 lunch,main course,main dish,dinner
spoonacular Score:84%

Spoonacular Score: 84%

 

Broccoli With Sautéed Bread Crumbs & Garlic might be just the main course you are searching for. This recipe serves 4 and costs $1.32 per serving. One serving contains 405 calories, 18g of protein, and 24g of fat. From preparation to the plate, this recipe takes about 45 minutes. 1 person were impressed by this recipe. Head to the store and pick up romano cheese, broccoli, garlic, and a few other things to make it today. All things considered, we decided this recipe deserves a spoonacular score of 85%. This score is outstanding. Try Sauteed Kale with Cracklings and Garlic Bread Crumbs, Broccoli and Pasta with Garlic Bread Crumbs, and Broccoli With Toasted Garlic Crumbs for similar recipes.

Ingredients

Servings:
1 cup
1 cup fresh bread crumbs
fresh bread crumbs
1 bunch
1 bunch fresh broccoli
fresh broccoli
5 cloves
5 cloves garlic
garlic
some
some black fresh ground pepper
black fresh ground pepper
0.25
0.25  lemon (juice)
lemon (juice)
some
some olive oil
olive oil
1 Dashes
1 Dashes red pepper flakes
red pepper flakes
some
some romano cheese
romano cheese
1 Dash
1 Dash sea-salt
sea-salt
1 cup fresh bread crumbs
1 cup
fresh bread crumbs
1 bunch fresh broccoli
1 bunch
fresh broccoli
5 cloves garlic
5 cloves
garlic
some black fresh ground pepper
some
black fresh ground pepper
0.25  lemon (juice)
0.25
lemon (juice)
some olive oil
some
olive oil
1 Dashes red pepper flakes
1 Dashes
red pepper flakes
some romano cheese
some
romano cheese
1 Dash sea-salt
1 Dash
sea-salt

Equipment

frying pan
frying pan
sauce pan
sauce pan
frying pan
frying pan
sauce pan
sauce pan


Instructions

  1. Bring a medium saucepan of water to a boil and add the broccoli. Simmer the broccoli in the water for about 3-4 minutes. Drain the broccoli and set aside in a serving dish.
  2. Heat a large frying pan with a few drizzles of olive oil then add the garlic, spices and the breadcrumbs. Saut, until the breadcrumbs start to become golden and add the lemon juice.
  3. Pour the breadcrumbs over the broccoli and grate Romano cheese, another drizzle of olive oil and toss.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.32
Ingredient
1 cup fresh bread crumbs
1 bunch fresh broccoli
5 cloves garlic
some black fresh ground pepper
¼ lemon (juice)
some olive oil
1 Dashe red pepper flakes
some romano cheese
Price
$0.42
$1.34
$0.33
$0.01
$0.05
$0.67
$0.05
$2.40
$5.27

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Depending on the recipe, you might be able to substitute almond meal or flaxseed for the breadcrumbs to reduce the carbohydrate content and up the nutrition. For example, almond meal works well for breading, while ground flaxseed can help with binding.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
405k Calories
17g Protein
24g Total Fat
32g Carbs
53% Health Score
Limit These
Calories
405k
20%

Fat
24g
37%

  Saturated Fat
7g
47%

Carbohydrates
32g
11%

  Sugar
4g
5%

Cholesterol
31mg
10%

Sodium
622mg
27%

Get Enough Of These
Protein
17g
35%

Vitamin C
137mg
167%

Vitamin K
165µg
158%

Calcium
448mg
45%

Phosphorus
379mg
38%

Manganese
0.65mg
33%

Folate
127µg
32%

Vitamin B1
0.39mg
26%

Vitamin B2
0.4mg
24%

Vitamin A
1146IU
23%

Vitamin E
3mg
23%

Selenium
15µg
22%

Fiber
5g
21%

Vitamin B6
0.38mg
19%

Potassium
582mg
17%

Iron
2mg
16%

Magnesium
57mg
14%

Vitamin B3
2mg
14%

Zinc
1mg
12%

Vitamin B5
1mg
12%

Copper
0.17mg
8%

Vitamin B12
0.43µg
7%

covered percent of daily need

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