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