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Charred Broccoli Steaks

Cast-Iron Charred Broccoli
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 servings
Calories 29kcal
Author Anthony Valentine, Kidney-Friendly Chef

Equipment

  • 1 Cutting Board
  • 1 Large pot
  • 1 Steaming basket
  • 1 Large pan
  • 1 Small Bowl
  • 1 Chef knife

Ingredients

  • 1 Medium head of Broccoli About 9 oz
  • ⅛ tsp Salt
  • ¼ tsp Ground black pepper

Instructions

  • Rinse broccoli and trim the end of the stock. Steam the whole head of broccoli for 5 minutes.
  • Cut the broccoli longways, starting at the stock, into three thin steak-like pieces. In a small bowl, mix together the salt and pepper. Season both sides with the salt and pepper mix.
  • Add the oil to the pan and turn to medium-high heat. When the oil is hot, add the broccoli. Sear for 5 minutes on each side.

Nutrition

Serving: 1g | Calories: 29kcal | Carbohydrates: 6g | Protein: 2g | Fat: 0.3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.03g | Sodium: 125mg | Potassium: 271mg | Fiber: 2g | Sugar: 1g | Vitamin A: 531IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 1mg | Vitamin B5: 0.5mg | Vitamin B6: 0.1mg | Vitamin C: 76mg | Vitamin E: 1mg | Vitamin K: 87µg | Calcium: 41mg | Copper: 0.05mg | Folate: 54µg | Iron: 1mg | Manganese: 0.2mg | Magnesium: 18mg | Phosphorus: 56mg | Selenium: 2µg | Zinc: 0.4mg
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