Of which 7.8 g sugars and 3.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (broccoli) · Vitamin K (broccoli) · Calcium (cheese)
Allergens milk
Garlic lemon broccoli
A 17-minute side dish, so it isn't always rice.
Ingredients
- 400 g (14 oz) broccoli florets
- 1 tbsp olive oil (15 g / ½ oz)
- 3 cloves garlic, sliced (9 g)
- 1 lemon, zest only (5 g)
- 30 g (1 oz) grated Parmesan — optional
- salt and black pepper, to taste
Method
- Cut the broccoli into even florets and dry them well.
- Season with the olive oil, garlic, salt and pepper.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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