Broccoflower Archer Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 garlic clove, minced
1/2 tsp hot red pepper flakes (to taste)
2 tsp olive oil
1 head broccoflower, trimmed ( about 2 lb) or 1 head broccoli, cut into 1-inch flowerets
1 cup water
2 tsp balsamic vinegar
1 tbsp unsalted butter
5 large fresh basil leaves , cut into thin strips
1 tbsp parmesan cheese, freshly grated

Directions:

In a large skillet cook garlic and red pepper flakes in oil over moderate heat, stirring, 1 minute. Add broccoflower and sautÃ© over moderately high heat, stirring frequently, until it begins to brown, about 2 minutes.
Add water and cook, covered, 5 minutes, or until broccoflower is just tender. Add vinegar, butter, and salt and pepper to taste and gently toss until butter is melted.
Transfer mixture to a serving bowl and sprinkle with basil and Parmesan.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	124.74 Kcal (522 kJ)
Calories from fat	49.52 Kcal
		% Daily Value*
Total Fat	5.5g	8%
Cholesterol	8.73mg	3%
Sodium	73.62mg	3%
Potassium	691.3mg	15%
Total Carbs	14.39g	5%
Sugars	7.24g	29%
Dietary Fiber	6.84g	27%
Protein	7.38g	15%
Vitamin C	200.4mg	334%
Iron	0.1mg	0%
Calcium	91.9mg	9%

Amount Per 100 g
Calories	41.93 Kcal (176 kJ)
Calories from fat	16.65 Kcal
		% Daily Value*
Total Fat	1.85g	8%
Cholesterol	2.94mg	3%
Sodium	24.75mg	3%
Potassium	232.4mg	15%
Total Carbs	4.84g	5%
Sugars	2.43g	29%
Dietary Fiber	2.3g	27%
Protein	2.48g	15%
Vitamin C	67.4mg	334%
Calcium	30.9mg	9%

* 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.