
Broccoli with Cashew Crunch and Herb Millet
Glicemia: 7Porzioni: 4Tempo di preparazione: 40minPasto: Pranzo
Micronutrienti:CalcioVitamina CFolati
Macronutrienti per 100 g
Energia
118kcal
Zuccheri
1g
Grassi
6g
Fibre
2g
Grassi saturi
3g
Proteine
4g
Carboidrati
13g
Sodio
43mg
Ingredienti
- 400g / 14.11oz Broccoli
- 150g / 5.29oz Millet
- to taste Salt
- 1 bunch Mixed herbs
- 40g / 1.41oz Cashew nuts
- 20g / 0.71oz native Coconut oil
- 30g / 1.06oz Breadcrumbs
- 1 tsp grated Lemon zest
- to taste Pepper
Preparazione
- Clean and wash 400g Broccoli, cut into florets, and halve larger ones with stems.
- Steam Broccoli at 100°C (212°F) for 10 minutes.
- Rinse 150g Millet in a sieve under hot running water.
- Boil 350ml salted water, add Millet, cover, and simmer on low for 7-10 minutes. Let it swell for 5 more minutes off heat.
- Meanwhile, wash, dry, and finely chop 1 bunch of mixed herbs.
- Roughly crush 40g Cashew nuts. Melt 20g Coconut oil in a pan, add Breadcrumbs and Cashew nuts, and toast until golden.
- Mix herb Millet with salt and pepper to taste, and divide onto plates.
- Serve Broccoli on the side, topped with Cashew crumbs and 1 tsp grated Lemon zest.
Micronutrienti in % del fabbisogno giornaliero
Ferro
1% del fabbisogno giornaliero
Magnesio
44% del fabbisogno giornaliero
Vitamina C
55% del fabbisogno giornaliero
Omega 3
3% del fabbisogno giornaliero
Vitamina A
24% del fabbisogno giornaliero
Calcio
72% del fabbisogno giornaliero
Folati
54% del fabbisogno giornaliero
Buono a sapersi
Broccoli is rich in folic acid and vitamin C. You can replace Broccoli with cauliflower florets and Millet with whole grain couscous.
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