Broccoli with Cashew Crunch and Herb Millet

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

  1. Clean and wash 400g Broccoli, cut into florets, and halve larger ones with stems.
  2. Steam Broccoli at 100°C (212°F) for 10 minutes.
  3. Rinse 150g Millet in a sieve under hot running water.
  4. Boil 350ml salted water, add Millet, cover, and simmer on low for 7-10 minutes. Let it swell for 5 more minutes off heat.
  5. Meanwhile, wash, dry, and finely chop 1 bunch of mixed herbs.
  6. Roughly crush 40g Cashew nuts. Melt 20g Coconut oil in a pan, add Breadcrumbs and Cashew nuts, and toast until golden.
  7. Mix herb Millet with salt and pepper to taste, and divide onto plates.
  8. 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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